13/6/2016
Monday 13 June 2016 '13/6/2016'

SPORT

1. warm up, 5 rounds chelsea (5 pull-ups 10 push-ups 15 squats)

2. emom 6 min, 1 power clean, 5 front squats

3. in front of the clock 15 min,

1st min 8 wall ball, 10 push ups

2nd min 5 burpees, 10 american swings

3 rd min 1 set max  pull ups

ADVANCE

1. warm up, 5 rounds chealsea (5 pull-ups 10 push-ups 15 squats)

2. emom 12 min,

1st min 1 power clean, 2 thrusters

2nd min 1 clean, 1 jerk, 1 hang squat clean

3rd min 3  bar muscle up (elite)/ 9 c2b pull ups (skale)

3. for time 2 rounds of 20 t2b, 10 hspu, 5 ring muscle up,

then  20 thrusters (40kg elite / 30kg skale),

30 sdlhp, 40 wall ball