Warm-Up: 250 m

30 Single Unders
10  Spidermans
10 Samson
10 Push-up to Down Dog
10 Air Squats

Gather Equipment; then perform

3 Box Jumps
3 Chest to Bar Pull-ups
3 Kettlebell Swings
3 Front Squats
3 Toes to Bar
3 Push Press
3 Deadlifts
3 Wall Balls
3 Burpees
3 Double Unders

 

MetCon

“Dirty 30”

For Time:

30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Shoulder to Overhead (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders