SPORT
1.clean 2nd pull 2-2-2-2 e2mom
2.emom 7′, 10 push ups, 10 pull ups
3.amrap 7′, 10 wall ball, 15 swings
4.10 min core & stability work
ADVANCE
1.A. find 1 rm hang power snatch in 12 min B. overhead squat 5-3-2 e2mom
2.emom 5′, 2 back squat 85%
3.4 rounds for time of 5 rings muscle up/scale 15 chest pull ups, 25 wall ball, 50 double unders time cap 10 min
4.10 min in front of the clock, 1st min 45 sec hollow support, 2nd 20 superman rock.
5.shoulders, W, T, Y, 3×12-15
