METCON

RX
Filthy Fifty
For time:
50 Boxjumps 24/20″
50 Jumping pullups
50 Kettlebell swings 16/12kg
50 Walking lunges
50 Knee 2 elbows
50 Push presses 20/15kg
50 Back extensions
50 Wallballs 9/6kg
50 Burpees
50 Double unders

Target: 20-25 min
Time cap: 30 min

Scaled
Dirty Thirty
For time:
30 Boxjumps 24/20″
30 Jumping pullups
30 Kettlebell swings 16/12kg
30 Walking lunges
30 Knee 2 elbows
30 Push presses 20/15kg
30 Back extensions
30 Wallballs 9/6kg
30 Burpees
30 Double unders

(or scale more)

GYMNASTICS

RX
10 min AMRAP
Buy in: 400m Run
Then,
Box facing burpees jump over the box 24/20″
5 Bar muscle ups

5 min rest

Baseline
For time:
500m Row
40 Air squats
30 Abmat situps
20 Pushups
10 Pullups

Scaled
10 min AMRAP
Buy in: 400m Run
Then,
Box facing burpee step over the box
5 Jumping bar muscle ups

5 min rest

For time:
400m Row
30 Air squats
20 Abmat situps
10 Box pushups
5 Body rows

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