The Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

9 rope ascents
10x windshield wipers
6 rope ascents
10x windshield wipers
3 rope ascents
10x windshield wipers

Bench, 5-5-5

Then;
10 minute KB snatch test, 1.5 pood

"Fran"
21-15-9
95# thrusters
Pull-ups

Then;
50x feet-to-bar
Run 1 mile
50x feet-to-bar
Run 1 mile

Set1=65%
Set2=75%
Set3=85%

Five rounds for time of:
30 Double Unders
20 Deadlifts/155#
10 Power Cleans/155#

Shoulder Press 5-5-5
Set1=65%
Set2=75%
Set3=85%

Then;
For Time:
21-18-15-12-9-6-3
115#/75# Shoulder Press
Box Jump 24″
Dips
Knees to Elbows

3 rounds;
21x pull-ups
21x dips
30x 135# bench press

21-18-15-12-9-6-3
Pull-ups
Hand stand push-ups

5 rounds:
2 rope climbs
10 tire flips w/jump
10 burpees

Team WoD
5 rounds:
40x 75# power snatch
40x 75# SDHP
40X 1.5 pood KB swing
Run ¼ mile

“Cindy”
AMRAP in 20min of:
5 Pullups
10 Pushups
15 Air Squats

21-15-9
225# deadlift
hand stand push-ups

For time:
150 Wallball shots, 20 pound ball

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Work up to 1 RM deadlift.

Then;
3 rounds for time of:
50x Sumo Deadlift Hi-pull w/bar
12 Body Weight Deadlifts
21 Box Jumps, 24″

3 rounds for time of:
Run 400 meters
21 Kettlebell Swings, 1.5 Pood
12 Pullups

Then;
3 rounds
1 minute tire/sledge hammer strikes
sled pull

5 rounds;
10x 24" box jump
10x 185# deadlift
10x Thruster
10x Pull-up
10x Close grip push-up

5 rounds;
10x Pull-up
10x Bent-over row
10x Upright row
10x Shoulder press
10x Renegade row

21-18-15-12-9-6-3
115#/75# push press
24" box jump
Ring dips
Knees to elbows

Run 1/4 mile
50x 1 pood power snatches
50x pull-ups
Run 1/4 mile
40x 1 pood power snatches
40x pull-ups
Run 1/4 mile
30x 1 pood power snatches
30x pull-ups
Run 1/4 mile
20x 1 pood power snatches
20x pull-ups
Run 1/4 mile
10x 1 pood power snatches
10x pull-ups

50 Burpees
100 Sit-ups
50 KB swings, 1.5 pood
50 Pull-ups

1 pood KB
10 KB swings - 1 burpee
10 KB swings -2 burpees...continue to 10 KB swings - 10 burpees

4 rounds
50' sled pull, sled w/90#
10x 115# barbell bent row

Run 1 mile
Partition as needed:
100 pull-ups
200 push-ups
300 air squats
Run 1 mile

4 rounds;
10x tire flip w/jump
20x (10 ea leg) w/35# plate overhead
100m sprint

50x, 95# thrusters

4 rounds;
100m sled w/35#

5 rounds;
20x 24" box jumps
15x pull-ups
10x (each arm) rope whips

4 rounds;
Run 1/4 mile
15x 44# KB swings