SPORT
1. dead lift 5-5-5-5 every 1:30
2. in 5 min amrap of 8 wall ball, 5 burpees,
rest 3 min & perform 3 rounds of 12 thrusters, 6 burpees over bar
ADVANCE
1. emom 5 min, 1 snatch + 1 hang squat snatch
2. emom 5 min, 1 snatch balance + 1 ohs
3. in 5 min amrap of 5 burpees, 10 american swings, rest 2 min &
in 8 min amrap of 3 turkish get up each, 6 kb snatch each, 9 box jumps,