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X – PR’ing his 5k time by 5+ minutes
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Filthy Fifty
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50 Box Jumps 24/20
50 Jumping Pull ups
50 KBS 53/35
50 steps Walking Lunge
50 Knees to elbows
50 Push press 45/35
50 Back Extensions
50 Wall ball 20/14
50 Burpees
50 Double unders
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L2 Dirty 30 (30 reps each movement), scale as needed
T1 Step ups
T2/T3 Dirty 30, Step ups, RKBS, No Back Ext, WBs @ or above parallel