Full Body with an Upper-Body Grinder

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 lighter dumbbells; perform the row-clean-press as separate movements; elevate hands for renegade rows; use reverse lunges or step-back lunges; substitute alternating push press for seesaw press; use regular alternating lunges instead of jumping lunges.

Keep your back flat and abs braced on the bent-over rows and renegade rows, hinge from the hips rather than rounding. Brace before each clean and press so you're not arching to lock it out. When you get tired and form slips, prop your hands on a bench for the renegade rows and switch to reverse lunges instead of the jumping ones.

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