6/2/2026

The Dirty Thirty’s

AFFILIATE COMPETE (RX+)

30 Back Squats (155/105)

30 Ring Muscle Ups

30 Back Squats (155/105)

30 Bar Muscle Ups

30 Back Squats (155/105)

FREEDOM (RX):
30 Back Squats (135/95)
45 Chest to Bar
30 Back Squats (135/95)
15 Bar Muscle Ups
30 Back Squats (135/95)
(Scored by Time)
* Barbell is from the floor, not rack

INDEPENDENCE (Intermediate):
30 Back Squats (115/80)
30 Chest to Bar
30 Back Squats (115/80)
10 Bar Muscle Ups (or 20 Chest to Bar)
30 Back Squats (115/80)

LIBERTY (Beginner):
30 Dumbbell Front Squats (light)
30 Ring Rows
30 Dumbbell Front Squats (light)
30 Jumping Pull Ups
30 Dumbbell Front Squats (light)

Target Time: 14:00-16:00

Time Cap: 20:00