All Classes 

Calf Smash 2:00min
Quad Smash 2:00min

Warmup

2 Rounds of
100 Double Unders
Short Lap

Advanced/Intermediate

For Rounds

"Dirty Thirty" Ver. 3.0
30:00min cap

30 Box jumps, 24 inch box
30 Pullups (sub Jumping Pull-ups, if needed)
30 Kettlebell swings (use same # for C&Ps)
30 KB Clean and Presses (15 ea. arm, same # for swings)

30 Knees to elbows
30 Wall Balls
30 Burpees
30 Double unders

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