For Time (Cap: 15 Minutes)

5 Rounds:
• 12 Dumbbell Thrusters (12/10 kg) (Full squat + press overhead, unbroken if possible!)
• 10 Burpees Over Dumbbells (Explosive movement, keep moving!)
• 8 V-Ups or Hanging Knee Raises (Core engagement to support thruster stability!)

🔥 Strategy:
• Keep a steady pace on thrusters—don’t burn out early.
• Burpees are a grind—stay moving, even if it’s slow.
• Core work at the end keeps form sharp for later rounds.

Scaling Options:
• Use lighter dumbbells for thrusters (10/8 kg or less)
• Step over dumbbells instead of jumping for burpees
• Substitute sit-ups for V-ups if needed

This will torch your legs, shoulders, and lungs! Let me know if you need modifications!