SPORT
1. emom 10′, 1st min 4 hang power clean, 6 thruster, 2nd min 12 burpees
2. do this ladder for time, 10,9,8,7,6,5,4,3,2 & 1, wall ball, pull ups, push ups
ADVANCE
1. A. back squat find 1 rm in 20 min B. push press 3-3-2-2
2. e2mom for 1o min, 2 snatch, 4 thruster, 6 power clean
3. 3 rounds for time of 50 d.u., 25 t2b
4. ghd back extension 4×10-15 with band, goodmornings 4×8, triceps extensions 3×8
