1 set:
30 jumping jacks
5 single-arm dumbbell deadlifts/arm
10 single-dumbbell goblet squats
5 single-arm dumbbell shoulder presses/arm

1 set:
10 up-downs
5 single-arm dumbbell cleans/arm
5 single-arm dumbbell push presses/arm

1 set:
10 up-downs
5 single-arm dumbbell clean and jerks/arm
10 up-downs

– RX –
For time:
21-15-9
Pull-ups
DB clean and jerk/right arm (35/50 lb)
DB clean and jerk/left arm (35/50 lb)

– INTERMEDIATE –
For time:
15-12-9
Pull-ups
DB clean and jerk/right arm (20/35 lb)
DB clean and jerk/left arm (20/35 lb)

– BEGINNER –
For time:
15-12-9
Ring rows
DB hang clean and jerk/right arm (10/15 lb)
DB hang clean and jerk/left arm (10/15 lb)

Post-workout
1 set:
200-m single-arm dumbbell overhead carry
– Use your workout dumbbell.
– Switch hands as needed.

Accumulate:
1:00 banded shoulder stretch/side

For time:
21-15-9
V-ups
Alternating double-dumbbell renegade rows (35/50 lb)
Right-arm dumbbell clean and jerks (35/50 lb)
Left–arm dumbbell clean and jerks