“Dirty Thirty”
For Time:
-30/21 calorie bike
-30 burpees over dumbbell
-30 alternating dumbbell snatch
-30 chest to bar pull-ups
-30 dumbbell reverse lunges
-30 hand release push-ups
-30 dumbbell thrusters
-30/21 calorie bike
Competition:
-As written
-50/35
Performance:
-35/25
Fitness:
-30/20
-Strict banded pull-ups or ring rows
-Push-ups from knees as needed
