SPORT
1. e3mom for 12′, 5 back squats, 10 pull ups, 15 hand release push ups
2. emom 10′, 1st min 40sec knees 2 elbows 20sec rest, 2nd min 40 sec sdlhp with K.B. 20sec rest……..
ADVANCE
1. A. push press 5-3-2-2 (80-85-90-92,5%) B. split jerk 2-2-2 (85%) e2mom
2. emom 4′, 12 thruster 40/25kg, rest 2′, emom 4′, 9 thrusters 50/30kg, rest 2′ & perform 1 max rep set 60/35kg
3. amrap 10′, burpees over bar, wall ball, for 3-3, 6-6, 9-9,…..reps, buy in 100 double unders
4. run 4 km or row 3 km
