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Skills:
- Front and back levers
Workout:
- 10 thrusters (105/75 lbs)
- 15 back extensions
- 9 thrusters (105/75 lbs)
- 15 back extensions
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Skills:
- Athlete’s choice: work on your goat!
Workout:
- Run 800m
- 30 back extensions
- 30 situps
WOD:
“Filthy Fifty”
For time:
- 50 box jumps (24″/20″)
- 50 jumping pullups
- 50 KB swings (16 kg)
- 50 walking lunges
- 50 knees-to-elbows
- 50 push presses (45/35 lbs)
- 50 back extensions
- 50 wall ball shots (20/14 lbs)
- 50 burpees
- 50 double-unders
Srength
- Push press
- 3-3-3-1-1-1
Conditioning
- 800m run
- 50 back extensions
- 3 rounds for time





