SPORT
1. emom 12 min, 1st min 5 hang power clean, 2nd min 10 box jumps, 3 rd min 20 air squats….
2. 3 rounds for time of 20 push ups, 25 sit ups, 30 lunges (15 each) M 10kg, W 5kg, time cap 10 min
ADVANCE
1. in front of the clock 20 min,
1st min 1 power clean + 1 jerk + 1 hang squat clean,
2nd min 4 bar muscle up / 8 c2b pull ups,
3rd min 30 sec wall ball,
4th min 30 sec burpees jump over the box
and repeat
2. in 7 min, buy in 100 du, then amrap 15 air squats, 10 push press 40/25 kg, 5 burpees
