Scale and modify as needed.
Barbell Workout (Sub Dumbbells for Home Workout or as needed)
35-55 lb bar for Beginner to Intermediate (or 12-20 lb dumbbells)
55-95 lb bar for Intermediate to Advanced (or 20-45 lb dumbbells)
20 Minute AMRAP - Rest as needed.
12 Thrusters
12 Wide Bent Over Row
12 Sumo Deadlift (Use single dumbbell if using dumbbells)
12 Clean & Press (chair sit with bicep curl to OH press to modify)
12 Static Lunge R then L (if using heavy BB, drop to less weight or bodyweight lunges if needed)
12 Underhand Grip Narrow Bent Over Row
12 Straight Legged Deadlift