0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

3 Rounds

10 Lunge and rotate

20 Shoulder Taps

10 KB Bent Over Rows (5 each arm)

WOD Prep

2-3 Rounds

4 KB Goblet Lunges (build to WOD weight)

4 Burpees over KB

2 Pull-ups

WOD:

Dirty 30 Series: “Kettlepulls”

30 Rounds For Time:

4 KB Goblet Lunges

4 Burpees over KB

2 Strict Pull-ups

Pace Goal: 24:00-30:00

Beginner: 26/18, Jumping/banded pull-ups

Scaled: 35/26, hardest version of a pull-up you can do

Rx: 53/35