The Unbroken Complex

AMRAP means As Many Rounds As Possible. You move through the list of exercises in order, over and over, for the full time window. Chase quality rounds, not a sloppy sprint.

Use a lighter load, supported single-leg deadlift, standard two-leg RDL, strict row without twist, regular Russian swing, goblet squat, or push press as needed.

This whole thing is hinging, so keep your back flat and push your hips back on the deadlifts, rows, and swings instead of rounding down to the floor. If you start wobbling and your back rounds, drop to a kickstand stance or hold something for balance. Brace your abs before every push jerk so the weight goes up through a stiff torso, not a soft back.

Score total rounds plus reps completed before the 20-minute cap.