11/7/2016
Monday 11 July 2016 '11/7/2016'

SPORT

1. emom 6 min, 1 power clean, 2 thrusters, 3 clean 2nd pull

2. amrap 7 min, ladder 2, 4, 6, 8…….., wall ball, hand release push ups

ADVANCE

1. find 4 rm thruster in 10 min

2. amrap 7 min, 25 du, 5 bar muscle ups/10 c2b pull ups

3. rest 3 min & for time 50 american swings, 50 hand release push ups, 50 sit ups, 8 min time cap