SPORT
1A. ring push ups 3×8-10 B. ring dips 3×8-10 C. rings pull over 3×8-10 (every 1:30 all)
2.emom 10′, 1 power clean+1 hang power clean+ 1 front squat
3.run 3 km for time
ADVANCE
1. A. strict press 5-3-2 e2mom B. push press 3-3-2-2 every 1:30 C. 2 max rep sets 40/25kg, start strict, then push, then jerk press 2′ rest
2. emom until 2nd fail, 8 t2b, 10 american swings
3. run 30 min 135-140 bpm
