Focus:
6min EMOM
Min 1: 10 KB Swings
Min 2: 10 Step Ups
Min 3: 10 Push Press
Min 4: 20 DU’s
Min 5: 10 Squat Jumps
Min 6: 10 Jumping Lunges
WOD:
“Dirty 30”
For Time
30 Box Jumps 24/20″
30 Jumping Pull-Ups
30 KB Swings 24/16kg
30 Lunges
30 Knees 2 Elbows
30 Push Press 45/35lbs
30 Hip Extensions
30 Wall Balls 20/14lbs
30 Burpees
30 DUs
Finisher:
E2MO2M x 3
100m Run
10 Push-Ups
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