30Min EMOM
Normal
Min1: Dumbbell thrusters
Min2: Dumbbell bent over rows
Min3: Dumbbell goblet squats
Min4: Alternating dumbbell snatches
Min5: Dumbbell push press
Min6: Rest
Notes: Dumbbells 10Kg
20Min EMOM
Downscale suggestion
Min1: Dumbbell thrusters
Min2: Dumbbell bent over rows
Min3: Alternating dumbbell snatches
Min4: Dumbbell push press
Min5: Rest
Notes: Dumbbells 7.5Kg
30Min EMOM
Upscale suggestion
Min1: Dumbbell thrusters
Min2: Dumbbell bent over rows
Min3: Dumbbell goblet squats
Min4: Alternating dumbbell snatches
Min5: Dumbbell push press
Notes: Dumbbells 12.5Kg