"Who in the world made this up. This is absolutely insane. I am appalled and scared." - T-dub

Warm up:
2 min. Row / DROM

Strength & Skill:
Intoduce Renegade Row & Get up sit-up (use appropriate dumbbell weight for RR and then use one of those to train the GUSU)

Then

3 rounds:
5 DB hang cleans
5 burpess / up-downs with the DB’s
10 DB Renegade Rows w/ DB’s (5R/5L)

WOD:

3 rounds for time:
20 KB/DB Swings (one DB)
40 DB Push Press
60 Squats

Use appropriate weight for exercises. Post loads and time to comments.