Open Prep

“Dirty Thirty”

For Time:
30 Box Jumps @ 24/20
30 CTB PU
30 KBS @ 53/35
30 Front Squats @ 115/85
30 TTB
30 Push Press @ 115/85
30 Deadlifts @ 115/85
30 WB @ 20/14
30 Burpees
100 Double-Unders

Home Gym

With a running clock

A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans

C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters

Dumbbell - 50/35
On all dumbbell movements, alternate hands every 5 repetitions.

Living Room

With a running clock

A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead

B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups

C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters