0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 Lunges

10 KB Upright Rows

20 Lateral Hops over KB

2) Workout:

Dirty 30: “Kettlepulls”

30 Rounds For Time:

4 DB Goblet Lunges @50/35

4 Burpees over DB

2 Strict Pull-ups

Pace: Aggressive: 28:00, Solid: 31:00, Limit: 35:00

Beginner: 25/15, Up Downs, 4 Ring Rows

Scaled: 35/20, Chest to Bar

Rx: 50/35

4) COOL-DOWN