WOD:

“Build the Base”

Buy In: 5 Minute max calorie echo bike

Then, 30 Minute AMRAP:

“Filthy Fifty”

50 Box jumps (24″/20″)

50 Jumping pull-ups

50 Kettlebell swings (35#/26#)

50 Walking lunges

50 Knees-to-elbows

50 Push press (45#/35#)

50 GHD hip extensions

50 Wall balls (20#/14#)

50 Burpees

50 Double unders

Cash Out: 5 Minute max calorie echo bike

Mission Fit:

3 Rounds For Max Reps

1:00 Min. Max Calorie Row

1:00 Min. Max Lunges

1:00 Min. Max Sit-ups

1:00 Min. Rest