1) Back Squat
Find your 1 Rep Max
2) For Time:
30-20-10 reps for time of:
Dumbbell Thrusters III-35/25, II-25/15, I-15/10
*Keep the DBs light to keep the intent of the workout
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This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes-to-bars so that you can blitz through this and avoid long rest periods.