10 Rounds, TC 20 min.

5 Strict CTB Pull-Ups / Pull-up / Ring-PU
10 Dumbbell Repetitions*
15 GHD Sit-Ups / V-situp / Situp

*In each of the 10 rounds, the dumbbell movement is different. And in all but in Round 8 (alternating power snatches), each movement is completed with two dumbbells, one for each hand.

Round 1 – DB Push Press
Round 2 – DB Burpees
Round 3 – DB Power Cleans
Round 4 – DB Bench Press / Floor Press
Round 5 – DB Lunge Steps
Round 6 – DB Front Squats
Round 7 – DB Bent Over Rows
Round 8 – DB Alternating Power Snatches (single arm)
Round 9 – DB Deadlifts
Round 10 – DB Thrusters
Rx – 32/22,5kg