SPORT
1. e3mom x 5, 10 dead lift, 10 pull ups, 15 hand release push ups
2. tabata this: wall ball, sattle sprints, swings, 40” work, 20” rest, 6 continues sets each
ADVANCE
warm up emom 10′, 1st min sattle spints, 2nd min wall ball, 40” work, 20” rest
1. A. emom 4′ 1 snatch, rest 2′ B. emom 4′ 2 hang squat snatch
2. for time 9-6-3 reps of power clean, front squat, bar muscle up, buy in 30 jump over box, cash out 150 double unders, elite 80/50kg, skale 60/40kg time cap 12′
3. e3mom x 4, 5 strict hspu, 10 ring dips, 20 t2b
4. run 3km for time or row 2x1000m rest 3′
