“A:
3 sets, of:
Row 250M
Handrelease push ups x 10 reps
Shoulder wipes x 10 reps
Hand stand hold (nose to wall) x 30 seconds
Air Squats x 10 reps

B:
In 15 min, build to a heavy:
Power Clean x 1 rep

C:
“”DIRTY 30″”
For Time:
Box Jumps x 30 reps
Chest to Bar Pull-Ups x 30 reps **
Kettlebell Swing x 30 reps
Front Squats x 30 reps
Toes to Bar x 30 reps ***
Push Press x 30 reps
Deadlifts x 30 reps
Wallballs x 30 reps
Barbell Facing Burpees x 30 reps
Double-Unders x 30 reps
* Time Cap 30 min
** Pull-ups, RIng Row
*** Knee Raisers

D:
2 sets, of:
Couch stretch x 30+30 sec
“