“Filthy fifty”
50 Box Jumps 60/50cm
50 Jumping Pull-ups
50 KB Swings 16/12kg
50 Walking lunges
50 Knees to elbow
50 Push press @ empty barbell
50 Hip/back extension
50 Wallballs 9/6kg
50 Burpees
50 DUs (or 5 DU attempts + 50 single unders)


STRENGTH WOD

A:
3×3 – 3×10 Low Bar Back Squats
Set 1. 3 reps with 85% then 65% 10 reps
Set 2. 3 reps with 5 kg more and same to 10 reps
Set 3. 3 reps with 5 kg more and same to 10 reps

B:
3 Rounds
12 DB Row on bench
6+6 Bulgarian split squats w/ 5 sec down
40 sec Weighted Plank
6 D-Ball squats