1. For time: 10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105 200m Run after every round. 2. Core: Seated banded leg curls  –  see HERE 3×20  

“Filthy 50″ 50 reps of the following for time: Box Jumps, 24/20″ – Games standard Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead KBS, 35/25 Walking Lunge Steps Knee To Elbows Push Press, 45/35 Supermans Wall Balls, 20/14 Burpees Double unders 2. Squat Front Squat, 5×5 across

In Teams of 4: 4 min AMRAP of : 1 min at each station KBS 55/35 Box Jumps 20/24 Push-Ups Rest 3 rds *score is total reps as a team

1. Conditioning 30-20-10 Squat Snatch 15-10-5 Strict HSPU’s

1.EMOM x 7 -3 TnG Squat Snatch 65-70% 2. Conditioning 50-40-30-20-10 Wall Ball 100-80-60-40-20 Dble Unders