CF SPORT
1. push press 3-3-3-3
2. amrap 5′, 16 american swings, 8 pull ups, 2 wall climb
3. 3 rounds for time, 10 burpees over bar, 10 thrusters
CF ADVANCE
1. A. ohs 5-5-5-5, B. snatch balance 3-3-3 C. back press 3-3-3
2. for time 4 rounds of 2 rope climb, 10 back squat 60kg
3. 5*15 ghd sit ups & back extensions
