"Dirty 30"

Strength

Back Squat

5 x 5 (80% of 1RM)

Metcon

"Dirty Thirty"

For time:

30 Box jump, 24 inch box

30 Jumping pull-ups

30 Kettlebell swings, 1 pood (#53, use a #50 db)

Walking Lunge, 30 steps

30 Knees to elbows

30 Push press, 45 pounds

30 Back extensions

30 Wall ball shots, 20 pound ball

30 Burpees

30 Double unders or 90 single skips