Warm Up
A)
-500m row
-15 Kettlebell swings
-15 Dumbbell Press
-1 minute Bike
B) 2 Rounds:
– 3 strict pull ups or 6 ring rows
– 9 situps
– 6 pushups
– 9 situps
WOD
Dirty Thirty
-30 Box Jumps or step ups
-30 Pullups or ringrows
-30 Kettlebell swings
-30 Front Squats (#135-95lbs) or sandbag
-30 Toe to bar or knee to elbow
-30 Push Press (#135-95lbs) or sandbag
-30 Wall Ball
-30 Burpees
-100 Double Unders or 200 singles