Warm Up 104 (No Measure)

Run 400m

2 RNFT:

8 Good Mornings

8 Back Squats

4 Jump Squats

6 Shoulder Press

(empty bar)

+

2 RNFT:

6 Trunk Rotations

6 Windshield Wipers

Dirty Thirty II (Time)

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders
Scale 1:

@95/65 lbs

Banded Pull Ups

Scale 2:

@75/55

@20/16″

Jumping Pull Ups/Ring Rows

**30 min time cap**

The weight should be one where the athlete can do 20+ unbroken reps fresh.