Warm-Up:

10 minute mobility

6 Alternating Step ups the 4 Box Jumps
5 Kip Swings 5 Pullups
5 KBS
Build to 5 FS at workout weight
5 Toes 2 bar / Hanging Knee Raise
Build to 5 PP at workout weight
5 Deadlifts
5 Wall Balls
5 BF Burpees
10 Double Unders

Conditioning

“Dirty 30”

For Time:
30 Box Jumps (24″/20″)
30 CTB Pull-Ups
30 KBS (53/35)
30 Front Squats (95/65)
30 Toes to Bar
30 Push Press (95/65)
30 Deadlifts (95/65)
30 Wallballs (20/14) – Both to a 10′ Target
30 Barbell Facing Burpees
30 Double-Unders

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