WOD

“Filthy 50″

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD

500m Row
10 Thrusters
10 Burpee Pull ups
10 Thrusters
10 Burpee Pull ups
10 Thrusters
10 Burpee Pull ups
500m row

Thrusters should be done using a weight heavier than what you use for Fran

Push Press 5×3

Rest

4 Rounds
20 second L hang*
10 Pull ups

*Take as many attempts needed to attain 20 total seconds.

WOD

For Time:
10 Front Squat
20 Double Unders
8 Front Squat
30 Double Unders
6 Front Squat
40 Double Unders
4 Front Squat
50 Double Unders
2 Front Squat
60 Double Unders

WOD

Complete the following time trials:

800m Run x 1
400m Run x 2
200m Run x 3
100m Run x 4

After each run there will be rest. Every distance and run should be an all out effort.