Lift:  50m farmer carries for max weight 
(Three working trips of 50′ in the gym)
 1 mile bike
12 burpees
*4 rounds*
Mobility: quad smash with heavy DB or KB
Bike WOD

Lift:  2 single snatches for quality, when quality stops lift is over 
50 Double unders 
20 squat snatch (75/55)
10 HSPU 
*2 rounds*
Mobility: smash trap, barbell in racked loaded with weight, put one trap under bar and stand up into the weight 
Seth and Jess

Lift: bent over row (barbell) 4 X 8
Box jump (24/20)
Push ups
Mobility: trap calves, gut smash with kettle bell
Chris – during the Filthy 50

Lift:  front squat – work to a heavy 1 rep 
*4 rounds*
400m Run 
4 Front squat @ 85% lift
1 min rest 
Mobility: banded hip distraction, back out back

Lift: strict press 3-3-2-2-1-1
*12 min AMRAP*
30 Pull ups
300m Row
Mobility: Lat smash with LAX ball

Lift: 2 touch-n-go power clean: 15 minutes
Death by 20 meter shuttle sprint – one sprint the 1st minute, 2 sprints the second, 3 sprints the 3rd, and so on until the required amount of sprints can not be completed in the minute.
Mobility: barbell calve smash

Lift: Dumbbell complex
row Right
row Left
squat clean thruster = 1
X 7 (like the Bear Complex)
3 sets

8 DB deadlift 50/35
4 DB front squat
2 DB push press
run 400m
AMRAP 16 minutes

Mobility: barbell smash on forearms and bicep



WOD: Filthy 50

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

*for time*

Mobility: 10 min of either shoulder or hip work (weakness)

9am getting after it