Dirty? Filthy?

MetCon

Filthy Fifty

FITNESS
Filthy Fifty
50 Step Ups 24/20
50 Jumping Pull-ups or Ring Rows
50 KBS 35/25
50 Walking Lunges
50 Hanging Knee Raises
50 Push Press 45/35
50 Good Mornings 45/35
50 Wall Balls 14/10
30 Burpees
50 Crossovers

PERFORMANCE
Filthy Fifty
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 45/35
50 Wall Balls 20/14
50 Burpees
50 Double Unders

COMPETITION

Dirty Thirty
30 Box Jumps 30/24
30 C2B Pull-ups
30 KBS 70/53
30 Front Squats 115/75
30 T2B
30 Push Press 115/75
30 GHD Hip Extensions
30 Wall Balls 30/20 (or 20/14 to 11/10')
30 Bar Facing Burpees
30 Triple Unders