Strength

Superset 3 Sets (Ascending Weight) of:

8 Strict Press

8 Arnold Press

MetCon

“Dirty Thirty”

30 Box Jumps (20/24″)

30 Jumping Pullups

30 KB Swings (1/1.5 Pood)

30 Lunges

30 Knees To Elbows

30 Push Press (Bar)

30 Good Mornings (Bar)

30 Wall Balls (W: 24/9 M: 20#/10′)

30 Burpees

30 Double Unders