27/7/2016
Wednesday 27 July 2016 '27/7/2016'

SPORT

1. emom 5 min, 3 power snatch, rest 2 min

2. in 15 min, run 1600m, then amrap of 20 du/40 su, 10 burpees, 1 rope climb

ADVANCE

1. dead lift snatch grip 5-3-2-2 e2mom

2. for time, 15-12-9-6 reps of thrusters 50/30kg, weighted pull ups 16/8kg, then run 1000m,

then  4 rounds  of 9 burpees jump over the box, 6 strict hspu, 3 bar muscle ups time cap 20 min