3 rounds for time:

30 Aussie pullups
30 shoulders to OH 45/95
30 front squats 45/95
30 deadlifts 45/95
30 K2S

You may NOT partition reps.
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Daily Extras - 

Not sure you'll really want this after THAT workout, but ...

Complete 3 rounds of:

5 pullups
10 situps
15 pushups
20 squats

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Workout Notes:

We changed a couple of things about our "normal" Dirty 30 workout.

  1. We added a couple of rounds. Last time we did this, some of you got it done in 10-12 mins. For the purposes of HELLth Week X3, we'd like to put a little more time in (under tension). 
  2. We changed the reps on the deads. Very high rep deads with heavy (relatively) weight is sketchy. Plus we are all under quite a bit of physical stress lately due to the duration of the last 2 weeks of workouts. Let's err on the side of caution with these. 
  3. We changed out the pullups to Aussies. Again, we've all been under quite a bit of physical stress lately. 90 pullups would have been sketchy. Still, 90 Aussies is NO JOKE. For those of you who are new to this movement - SCALE! For those of you who haven't done a lot of Aussies in the last month - SCALE! 

When we program "shoulders to OH" you may get the bar OH however you see fit. The rules are: take the bar from resting on the collar bones to full extension with bar hovering directly above your COG. It doesn't have to be strict, but it can be if you like. You could PP it too. You could also Jerk it. Hell, do a combination of all three in every set. We're cool.

A word about the K2S movement: We love it. Seriously. The stimulus provided to your abdominals, especially your lower abs, is truly unique. There are very few exercises that are so specific to lower ab development. Here is the thing though, we don't completely relish the thought of you hanging from a bar while raising your feet above your waist. What if your grip was to slip while your feet were in the raised position? Without your feet hanging below you, the first thing to hit the ground might be your back. Worse, it could be your head. The back of it.

Pay special attention to your grip and fatigue levels today. See to it that you are 100% confident of your grip strength & position at all times. If you are unfamiliar with this move, slow the movement WAY DOWN and practice it by lifting your legs without allowing your body to swing. If grip is an issue please alt with v-ups.     

Yep. Been there. (Leyah)

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