DIRTY OR FILTHY

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 4 x 4min Rounds w/ 1min Rest
12 Box Step Overs 24/20 @ 50s/35s
15/12 Cal Row
12 DB Thrusters 50s/35s
AMRAP C2B Pull-ups with remaining time

B. 3 Rounds, each AFAP
5, 4, 3, 2, 1 Strict Pull-ups
Rest as needed between rounds
*come down between 5, 4, etc. but rest as little as needed

OLYMPIC WEIGHTLIFTING

E90s until 3 misses or PR
1 Hang Snatch
*start light, build over many reps

3x1 @ 80% of today's best

5x3sec Snatch Pull to explode @ 100%

 

MetCon

CLASS

Filthy Fifty

50 Box Jumps 24/20
50 Jumping Pull-ups
50 KBS 35/25
50 Walking Lunges
50 KTEs
50 Push Press 45/35
50 Good Mornings 45/35
50 Wall Balls 20/14
50 Burpees
50 Double Unders

OR

Dirty Thirty
30 Box Jumps 30/24
30 C2B Pull-ups
30 KBS 72/53
30 Front Squats 115/75
30 T2B
30 Push Press 115/75
30 GHD Hip Extensions
30 Wall Balls 30/20 (or 20/14 to 11/10')
30 Bar Facing Burpees
30 Triple Unders