CrossFit Sport
1. practice kettlebell snatch & long cycle (clean & jerk)’
2. for time
50 american swings
40 pull ups
30 kettlebell clean & jerk each
20 snatch each
10 turkish get up each
CrossFit Advanced
1. bench press 5×5
2. emom 5′, 5 strict ring dips
3. emom 5′, 5 sdlhp
4. 8 rounds of 20 du, 20 sit ups