Level 1

30 Box Jumps

30 Jumping Pull-Ups

30 Kettlebell Swings

30 Lunges

30 Knees-to-Elbows

30 Push Press

30 good mornings

30 Wall Balls

30 Burpees

30 Double-Unders

Level 2

“Dirty Thirty”

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 Kettlebell Swings (35/26 lb)

30 Lunges

30 Knees-to-Elbows

30 Push Press (45/35 lb)

30 Back Extensions (sub 45/33# good mornings)

30 Wall Balls (20/14 lb)

30 Burpees

30 Double-Unders

Level 3

“Dirty Thirty”

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 Kettlebell Swings (35/26 lb)

30 Lunges

30 Knees-to-Elbows

30 Push Press (45/35 lb)

30 Back Extensions (sub 45/33# good mornings)

30 Wall Balls (20/14 lb)

30 Burpees

30 Double-Unders

Level 4

“Dirty Thirty”

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 Kettlebell Swings (35/26 lb)

30 Lunges

30 Knees-to-Elbows

30 Push Press (45/35 lb)

30 Back Extensions

30 Wall Balls (20/14 lb)

30 Burpees

30 Double-Unders

Motivation

Strength

Front squat 3 x 5 go heavier

Mobility: Foam roll 8 minutes