AMRAP (13 mins.) Complete as many rounds as possible in 13 mins.

• 10x DB Goblet Squat

• 10x MB Slams

• 10x Alt. DB Snatch (Total reps)

Your final score is the total number of rounds you manage to complete in full, plus the total number of reps you managed to complete in your final round before the 13 minutes buzzer sounds. So if you completed 5 full rounds, plus managed to get through 10x of the first exercise, 10x of the second and 4x of the last, your final score would be: 5 & 24.

Scaling & Safety

• General Regressions: Reduce your dumbbell weight or go unweighted on DB Goblet Squat if your lower back tires. Choose a lighter medicine ball for MB Slams to keep your movement clean and explosive.

• Pregnancy (Trimester 2 & 3): Widen your feet on DB Goblet Squat to give your bump plenty of room. Keep your base broad and supportive on Alt. DB Snatch to preserve your balance, and swap MB Slams for unweighted floor-to-ceiling reaches if explosive overhead throwing makes you feel lightheaded.

• Postpartum: Ballistic moves and loaded overhead transitions require great core pressure control. If you note any structural pressure or leaking, lighten your weights. Prioritise a smooth, coordinated exhale every time you drive out of the bottom of DB Goblet Squat or lift the dumbbell overhead during Alt. DB Snatch.