WOD

21-18-15-12-9-6-3 reps for time of:
Calories, Assault Bike
Deadlift 185/135

REST DAY.

Get out of the gym.

Back Squat
10-1-10-1

5 Rounds for time of:
3 Back Squats, 80% of 1RM
1 L-sit Rope Climb, 15 ft

Amrap 3 minutes of:
1 Shoulder Press 115/75
3 Push Press 115/75
5 Push Jerks 115/75

Amrap 3 minutes of:
Ring Dips

Amrap 3 minutes of:
Push-ups

*Rest 3 minutes between each

“The Filthy Fifty” For time:
50 Box jumps 24″/20″
50 Jumping Pull-ups
50 Kettle Bell Swings 53/35
50 Steps Walking Lunges
50 Knees to elbows
50 Push Press 45 pounds
50 Back Extensions
50 Wall Ball Shots 20/14
50 Burpees
50 Double-unders