Warmup

Core –

10 heels over kB

10 s hold over kB

10 glute bridges

10 ring rows

10 hollow rocks

10 vtucks

10 scissors

10 toe touches

WOD

Filthy fifty

Scaled will be 30 reps

50 Box Jumps24/20

50 Jumping Pull-ups

50 Kettlebell Swings, 2/1 pood

50 Lunges

50 Knees to Elbows

50 Push Presses, 45/35 pounds

50 Back Extensions

50 Wallball Shots, 20/14 pounds

50 Burpees

50 Double-Unders