The One-Bell Beatdown

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 kettlebell; strict press or half-kneeling press instead of push press; supported kickstand deadlift; reverse lunges instead of forward lunges; deadlift-high pull or upright row instead of ballistic high pull; kettlebell deadlifts instead of swings.

Keep your ribs down and abs braced on the presses so you're not arching to get overhead. Hinge from your hips with a flat back on the deadlifts and swings, push the hips back instead of rounding. Use a kickstand stance if you need the balance. On the swings, snap your hips and stop the bell around chest height, and don't lean back and overarch at the top.

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