Monday- Dirtier 30

CrossFit 

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (24/16)
30 Front Squats (115/85)
30 Toes to Bar 
30 Push Press (115/85)
30 Deadlifts (115/85)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Sweat-X

5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 AirSquats
20 AMSU
250m Row
*you go, I go partners

Open Prep

1. Dirtier 30

2. Gymnastics
3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

3. Strength Back Squat
4 Rounds:
In a :30 Second Window:
Max reps @ 70%
Rest 2:30 between sets