“Where are your faults”

Skill/Technique
EMOM 8min
Odd minutes
-1 snatch balance
-4 overhead squats
*50% of 1RM snatch
Even minutes
-2 x 5 gymnastic kip
*don’t break body position

Rest 5 min

EMOM 12 min
Odd minutes
-10 cal row
Even minutes
-3 kipping pull up + 4 kipping chest to bar
*must kip and need 7 in a row so use a scale when necessary **don’t break positioning

“Filthy 50”

WOD
Filthy Fifty
For time:
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