SPORT
1. emom 10 min, 1st min 10 dead lift, 2nd min 20 push ups…….
2. for time 5 rounds of 10 back squats, 10 push press, 10 burpees
ADVANCE
morning WOD (only competition)
warm up 4 rounds of ring rows, push ups, hollow rock, superman rock 15 rep
1. split jerk 3-3-3-3 e2mom
2. emom 5 min, 2 strict press
3. 7 rounds for time of 7 sdlhp, 7 jump over the box, elite 60/30kg, skale 50/25kg
4. for time run 4x1000m, rest 1-1.
AFTERNOON
GYMNASTICS
