WARM UP:

4 Sets: 

30 Seconds Single Unders or jumping jacks 
30 Seconds Slow Air Squats 
30 Seconds Push-up to Down Dog Video

WOD:

#seventy-two (Single DB Version)

AMRAP 15: 

1 Single Dumbbell Hang Squat Clean  (Split Reps Evenly Between Arms)  Video
1 Single Dumbbell Goblet Thruster  Video
30 Double Unders (Scale to 30 Singles, 30 Jumping Jacks or High Knees or *Added a new sub for double unders – 30 Hot Hops (each foot tap counts as a rep) Video

2  Dumbbell Hang Squat Cleans
2  Dumbbell Thrusters
30 Double Unders

3  Dumbbell Hang Squat Cleans
3  Dumbbell Thrusters
30 Double Unders

…

Continue to Add (1) Rep to Dumbbell Movements Per Round

#seventy-two (Single KB Version)

AMRAP 15: 

3 KB Goblet Squat    
3 KB Swings    
30 Double Unders (Scale to 30 Singles, 30 Jumping Jacks or High Knees or *Added a new sub for double unders – 30 Hot Hops (each foot tap counts as a rep) Video

6 KB Goblet Squat
6 KB Swings
30 Double Unders

9 KB Goblet Squat
9 KB Swings
30 Double Unders

…

Continue to Add (3) Rep to KB Movements Per Round

CASHOUT:

3 Rounds:

10 Single Dumbbell Floor Press R Video 

10 Single Dumbbell Floor Press L Video

:20 Seconds Dumbbell Hold at Extension R   (*Isometric hold with the dumbbells at the locked out top position of the floor press)

:20 Seconds Dumbbell Hold at Extension L

:20 Seconds Max Push-ups

Rest 1 min