SPORT
1. e3mom for 12 min, 3 power clean & press, 6 strict or weighted pull ups, 12 hand release push ups
2. amrap 1 min burpees, 1 min rest, amrap 1 min box jumps, 1 min rest,amrap 1 min shoulder 2 overhead, 1 min rest, repeat 3 times count total reps
ADVANCE
1. practice snatch, clean & jerk 30 min
2. e3mom for 12 min, 5 ring muscle ups, 10 hspu, 20 alternative pistols,
3. for time 5 rounds of 9 overhead squat, 12 box jumps, 15 t2b, bars elite 55/30kg, skale 40/20kg, time cap 10 min
