1. Warm up/mobilize
2. WOD
Filthy 50 (AMRAP Style**)
50 box jumps (24/21)
50 jumping pull ups
50 KBS (24/16)
50 walking lunges
50 K2E
50 Push Press (20/15)
50 Back Extensions
50 wall balls (20/14)
50 Burpees
50 DU
*Each activity will be broken down into an AMRAP3. If an athlete finishes 50 reps of the movement in 3 minutes, then they rest. Otherwise the athlete continues to work for the full 3 minutes.
3. Recovery