“dirty thirty”
Back Squat (Weight)
Metcon (AMRAP – Reps)
"Dirty 30"
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (70/53)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (30/20)
30 Bar Facing Burpees
30 Double Unders
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (70/53)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (30/20)
30 Bar Facing Burpees
30 Double Unders
Finisher
Metcon
Row Conditioning
4 Sets:
1:30 at 2k Pace +13 Seconds
1:00 at 2k Pace +3 Seconds
:30 at 2k Pace -7 Seconds
:15 at 2k Pace -12 Seconds
Rest 2 Minutes Between
4 Sets:
1:30 at 2k Pace +13 Seconds
1:00 at 2k Pace +3 Seconds
:30 at 2k Pace -7 Seconds
:15 at 2k Pace -12 Seconds
Rest 2 Minutes Between
3 sets of 9 reps (same load across)