Bear Complex 50# dumbbells: deadlift, hang clean, squat, push press. 5 rounds: 7 reps without putting the weights down. So, you do one deadlift, then one hang clean, then one squat, then one push press, now continue that 6 more times. It is only 5 rounds! You can use whatever weight suits you, but try to go heavy. Getting stronger every day. One minute break in between rounds.