BF Benchmark 5: Filthy Fifty

Competition Class

Strength

Skills & Drills

GYMNASTICS

A.
3 Rounds, for Quality
-10s Ring Row Hold (at chest)
-10s Ring Dip Hold
-10s Ring Support Hold
-10 Hollow Rocks
-10 Arch Rocks
then 3 x 5 ring swings, 4 low ring transitions (2 slow, 2 fast), 3 ring dips

B. 2-3 sets of 1-3 Ring Muscle Ups
C. 5min AMRAP
Ring Muscle Ups

C. 3 Rounds for Quality
12 Ring Rows w/ 2s pause
12 Russian Push-ups
Rest as needed between mvmts

CONDITIONING

E3M18M
Run 400m

MetCon

Class

BF Benchmark #5:

Filthy Fifty
For Time:
50 Box Jumps 24/20
50 Jumping Pull-ups
50 KBS 35/26
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