CF SPORT
1. emom 5′ 5 hang power clean and jerk
2. Amrap 5′ 2 pull ups 2 push-ups, 4 pull ups 4 push-ups, 6 pull ups 6 push-ups, 8 pull ups 8 push-ups…………
3. every 3′ perform for 9′
15 thrusters 30kg & 15 burpees
CF ADVANCE
1. every 2′ 5 back squats 75%, 10′
2. every 2′ 5 pull ups + 1 bar muscle up, 10′
3. 4 rounds of 12 push press 50 kg 6 pistol squats each leg 3 rings muscle up, time cap 7′
rest 2′ &
4. Amrap 6′ 20 double under 20 sit ups