21/12/2015
Monday 21 December 2015 '21/12/2015'

SPORT

1. A. emom 5′, 5 dead lift B. emom 5′, 5 push press

2. amrap 7′, 7 wall ball, 9 push ups, 11 swings

3. for time 50 jump/walk over the box

ADVANCE

1. front squat 5-3-2-2, 80/85/90/92,5% e2mom rest 5min &

2. emom 5, 1 power clean, 1 hang power clean, 1 hang squat clean rest 3min &

3. amrap 5′, 2 bar muscle up+5 chest pull ups, 10 alternative pistol squats  rest 5min &

4. for time 21 – 17 – 13 – 9 – 5 reps, Deadlift (65kg/45kg), Jump Over box (60/50cm)