For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups
– – –
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
– –


Modify the pull-ups(banded/negatives) and reduce the dumbbell weight so you can complete each set of exercises in 2-3 sets
Core Conditioning
3 sets (not for time):
10 Hip extensions
1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps

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