SPORT
1. emom 12 min, 1st min 5 strict press, 2nd min 16 alternative back step lunges with a plate overhead , 3rd min 15 american swings
2. amrap 8 min, 10 sdlhp, 10 wall ball, 10 pull up
ADVANCE
1. A. overhead squat 2-2-2-2 B. strict press 2-2-2-2
2. emom 7 min, 1 power snatch + 1 hang power snatch + 1 ohs
3. A. 9-6-3 reps of bar muscle up + bodyweight power clean (skale 3/4 bw). B. 20 m hand stand walk/ 20 hspu. C. 100 du, 75 american swings, 50 hand release push ups, 25 burpees over bar