WARM UP
400m Run
10 pull up
1 lap Carioca
10 kip swing
1 lap shuffle
10 naked bar shoulder press
1 lap burpee broad jumps
10 Air Squat
METCON
Dirty Thirty
For time:
30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 Kettlebell Swings, 35/26 lbs 30 Lunges 30 Knees To Elbows 30 Push Press, 45/33 lbs 30 Back Extensions 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double Unders
400m Run
10 pull up
1 lap Carioca
10 kip swing
1 lap shuffle
10 naked bar shoulder press
1 lap burpee broad jumps
10 Air Squat
METCON
Dirty Thirty
For time:
30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 Kettlebell Swings, 35/26 lbs 30 Lunges 30 Knees To Elbows 30 Push Press, 45/33 lbs 30 Back Extensions 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double Unders
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