8/4/2016
Friday 8 April 2016 '8/4/2016'

SPORT

1. emom 5 min, 1 power clean + 1 thruster + 2 push press

2. for time, 2 rounds of 1000m run, 20 american swings, 20 goblet squats, 20 hand release push ups, 20 c2b pull ups, then 150 double unders /300 single unders

ADVANCE

1. emom 3 min, 15 american swings, 3 min 4 bar muscle up

2. 5 min to built 3rm sdlhp

3. amrap 5 min, 10 wall ball, 10 t2b, then run 2000m, then 3 rounds for time of 3 power snatch, 6 power clean, 9 dead lift, 12 front squats weight on bars elite 60/40 kg, skale 45/25kg