For Time (14 mins.)
Complete 8 full rounds as fast as you can. 14 mins. time cap.

• 8x DB Thrusters

• 10x DB Goblet Curtsey Lunges (total)

• 8x MB Cleans

Your score is the time on the clock when you finish. If you are still working when the 14 minutes are up, your score is the rounds and reps you completed.

Scaling & Safety

• Make it easier: Use lighter dumbbells on DB Thrusters and DB Goblet Curtsey Lunges, and a lighter ball on MB Cleans.

• Modify for pregnancy: Widen your stance with your toes turned out on DB Thrusters and MB Cleans, and lift the ball from a step rather than the floor. Swap DB Goblet Curtsey Lunges for short reverse steps with a hand on a wall, which keep your hips and pelvis steadier.

• Adapt for postpartum: Exhale as you press overhead on DB Thrusters, and keep your hips level and square on DB Goblet Curtsey Lunges. Take MB Cleans at a steadier pace if you notice pressure or leaking.