Filthy Fifty
For time:
- 50 Box Jumps
- 50 Jumping Pull-ups
- 50 Kettlebell Swings (35/25)
- 50 Walking Lunges
- 50 Knees to Elbows
- 50 Push Press (45/35)
- 50 Supermans
- 50 Wall Balls
- 50 Burpees
- 50 Double Unders

“The Seven”
7 Rounds for time:
- 7 Handstand Push-ups
- 7 Thrusters (135#/95#)
- 7 Knees to Elbows
- 7 Deadlifts (245#/165#)
- 7 Burpees
- 7 Kettlebell Swings (70#/55#)
- 7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Conditioning
”Filthy Fifty”
For Time:
- 50 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- 50 Walking Lunges
- 50 Knees-to-Elbows (L2: Clam Crunches)
- 50 Push Presses (Rx: 45#/35#, L2: 35#/25#, L3: 25#/15#)
- 50 Supermans
- 50 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 50 Burpees
- 50 Double-Unders (L2: Singles)

Conditioning
”Filthy Fifty”
For Time:
- 50 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- 50 Walking Lunges
- 50 Knees-to-Elbows (L2: Clam Crunches)
- 50 Push Presses (Rx: 45#/35#, L2: 35#/25#, L3: 25#/15#)
- 50 Supermans
- 50 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 50 Burpees
- 50 Double-Unders (L2: Singles)

Skill
Handstand/Handstand Walk Practice

Conditioning
“Dirty Thirty”
For Time:
- 30 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 30 Jumping Pull-Ups
- 30 Kettlebell Swings (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- 30 Lunges
- 30 Knees-to-Elbows (L2: Clam Crunches)
- 30 Push Press (Rx: 45#/35#, L2: 35#/25#)
- 30 Supermans
- 30 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 30 Burpees
- 30 Double Unders (L2: 75 Singles)

Strength
Front Squats:
- 5x4

Conditioning
15 Minute AMRAP:
- 10 Back Squats (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 5 Handstand Push-ups (L2: w/ 1 pad, L3: 15 Strict DB Press)
- 10 Knees to Elbows (L2: Knee Raises)

For Time:

• 54 Box Jumps

• 54 Jumping Pull Ups

• 54 Kettlebell Swings, 1 pood (Rx: 53/35)

• 54 Walking Lunges

• 54 Knees to Elbows

• 54 Push Press

• 54 Back Extensions

• 54 Wall Balls (Rx: 20/14)

• 54 Burpees

• 54 Double Unders (L2: 54 Attempts, L3: Singles)

“Dirty Thirty” (Happy Birthday, Davina!) For Time

• 30 Box Jumps (Rx: 24”/20”)

• 30 Jumping Pull-Ups

• 30 Kettlebell Swings (Rx: 35/26)

• 30 Lunges

• 30 Knees-to-Elbows

• 30 Push Press (Rx: 45/35)

• 30 Supermans

• 30 Wall Balls (Rx: 20/14)

• 30 Burpees

• 30 Double Unders (L2: 30 DU Attempts, L3: 60 Single Unders)