"DIRTY THIRTY"

1. WARM UP
A. Mobility


B. Dynamic Warm Up
Stone Lifts
- Lap, Squat, Drop, 1x10
- Lap, Squat, Return, 1x10
- Lap & Drop, 1x10
- Bent Over Rows, 1x10

C. Burgener Warm Up

2. BUY IN
A. Bench Press (45/25#), 100 reps
B. Handstand Pushups

3. WOD - "DIRTY THIRTY"
For time:
- 30 Box jump, 24 inch box
- 30 Jumping pull-ups
- 30 Kettlebell swings, 1 pood
- 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