CF SPORT
1. A. Strict press 5-5-5-5 B. Push press 3-3-3-3, (both every 2 minutes)
2. 21-15-9 reps of wall ball, burpees, hand release push ups. Time cap 10′
CF ADVANCE
1. e2mom for 10′ 2 hang power clean + 2 hang squat clean
2. e2mom for 8′ 3 rep of clean 2nd pull (110% of 1rm clean )
3. For time 15-9-6 reps of 50 kg thrusters & chest or weighted pull up 10kg
