Daily WOD

”Eddie’s FILTHY 50”

Strength Overhead squat 1rm Metcon For time: 4 rounds 20/15 cal AAB 5 Hang power clean 5 thruster 5 Hang power clean 5 Thruster

Metcon: For time: 100 Cal row 80 Wallball 60 TTB 40 box jump over 100ft overhead Dual KB walking lunge

Skill work EMOM x 15 1. 6-8 Weighted ring dips/bar/push up 2. 3-6 Strict Pull Up 3. 30 sec. Hollow Hold Metcon    20 Min Amrap: 400m. Run 2 Rope Climbs / Wall Walks 100ft Farmers Carry 1-4 Muscle Up/8 TTB/ 12 KTE

Strength Every 90 sec. x 10 sets 1 hang snatch + 1 snatch Metcon For time: 100 Bar facing burpees *EMOM 5 Power snatch 40/30kg

In Pairs AMRAP 15: 4 Pull Ups 7 Push Ups 10 Squats (you go, I go) 5 min. rest AMRAP 10: 15 Power Snatch 15 Wall Ball (split reps however you want) 5 min. rest AMRAP 5 Synchro bar facing burpee

Metcon  1 mile run + 10 Rounds 5 Power Clean and Jerk 60/40 3 S. HSPU 1 Muscle Up + 1 mile run

Strength EMOM x 15 min. 1. 10 Ring dips/bar dips/push ups 2. 30 sec. max double unders 3. Mx hanging L-sit hold Conditioning For time: 400m. Run 24 TTB 24 Box jump 400m. Run 21 TTB 21 Box jump 400m. Run 18 TTB 18 Box jump

Strength Overhead squat 2 2 2 2 1 1(22×1) Metcon 15 Min Amrap 10 cal AAB 10 wallball 10 Pull up 10 burpee

Strength Every 90 seconds x 4 sets 1 Clean DL + 1 Power Clean + 1 Squat Clean Every 90 seconds x 4 sets 2 Squat Cleans Metcon  5 Rounds for time: 12 Deadlifts 70/50kg 8 Hang Power Cleans 8 Front Rack Lunges