Dirty or Filthy?

Competition Class

Strength

Skills and Drills

RUN CONDITIONING

TIME TRIAL
Run 5km

GYMNASTICS

Make up a test you missed from the week

UPPER STRENGTH

5 Giant Sets
5 Bench Press
5 Bent Over Rows
30s alt single leg sigle arm v-ups
30s marching glute bridges

MetCon

For Time:

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
50 Wall Balls 20/14
50 Burpees
50 Double UndersORDIRTY THIRTY
For Time:
30 Box Jumps 30/24
30 C2B Pull-ups
30 KBS 72/53
30 Front Rack Lunges 115/75
30 T2B
30 Push Press 115/75
30 Power Cleans 115/75
30 Wall Balls 30/20
30 Bar Facing Burpees
30 Triple Unders