CF SPORT
1. practice ring muscle up 10′
2. emom 4′ max rep strict pull ups, rest 1′ & emom 3′ kipping or 10 butterfly pull ups
3. e2mom 8′ 5-10 handstand push ups
4. 21-15-9 reps of american swings, burpees. time cap 8′
CF ADVANCE
1. practice ring & bar muscle up 15′
2. e2mom 8′, 12 dead lift, 6 clean, 3 push press 60/30kg
3. emom 5′, 10 pull ups, 10 push ups
4. 5×20-25 ghd sit ups & back extensions
