SPORT
1. emom 10′, 1st min 10 back squat, 2nd min 10 pull ups/15 ring rows………
2. amrap 7′, 7 kettlebell push press left hand, 7 k.b. push press right hand, 7 burpees
3. emom 4′, 45 sec plank, 15 sec rest, emom 4 min, superman hold 45 sec, rest 15 sec.
ADVANCE
1. A. snatch 2nd pull 3-3-3 110% e2mom B. back head press snatch grip 5-5-5 e2mom C. back squat 5-5-5 75% e2mom
2. e2mom 10 ohs 50/25kg, 5 unbroken* rings muscle up, repeat 5 rounds (* if you can’t do 5, do 3 or 4)
3. run 3x1000m 5min pace, rest 3min, or row 3x500m 1:45 pace rest 2min
