CF SPORT
1. e2mom back squat 5-5-5-5
2. amrap 5′, 15 ring rows 15push ups 15 american swings
3. amrap 8′ 3 thrusters-3 t2b, 6 thruster-6 t2b, 9 thruster-9 t2b, 12 thruster-12 t2b, ……………(bar 30/20kg)
CF ADVANCE
1. e2mom for 8′ 3 reps front squat & every 1:30” 5 reps back squat x 4 sets
2. amrap 5′ 10 american swings, 8 chest pull ups, 6 strict ring dips
3. amrap 8′, 10 hspu, 10 pistol squats each, 10 hang power snatch
