SPORT
1. A. romanian dead lift 3×8 B. sumo dead lift high pull 3×8
2. tabata interval, sit ups, push ups, air squats, pull ups, 8 sets each of 20 sec work, 10 sec rest
ADVANCE
1. A. clean 4×2 reps 85% every 1:30 B. emom 5 min 1 hang squat snatch + 1 squat snatch C. front squat 4-4-4
2. e2mom for 10 min, 2 rings muscle up, 3 bar muscle up & 6 strict handstand push ups or 6 m. handstand walk
3. for time 2 rounds of 75 sumo dead lift high pull, 75 push press, every time you break 3 burpees penalty, weight on bars 30/20kg
