For time
1. (Left hand)
3 x single arm push press
3 x single arm hang squat cleans
(Right hand)
3 x single arm push press
3 x single arm hang squat cleans
30 x straight leg sit ups
2. (Left hand)
6 x single arm push press
6 x single arm hang squat cleans
(Right hand)
6 x single arm push press
6 x single arm hang squat cleans
30 x straight leg sit ups
3. (Left hand)
9 x single arm push press
9 x single arm hang squat cleans
(Right hand)
9 x single arm push press
9 x single arm hang squat cleans
30 x straight leg sit ups
4. (Left hand)
12 x single arm push press
12 x single arm hang squat cleans
(Right hand)
12 x single arm push press
12 x single arm hang squat cleans
30 x straight leg sit ups
5. (Left hand)
15 x single arm push press
15 x single arm hang squat cleans
(Right hand)
15 x single arm push press
15 x single arm hang squat cleans
30 x straight leg sit ups
* 20 minutes time cap
* use dumbbell , kettlebell , water bottle , backpack as equipment option.
Check out the movement standards required for this workout
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