SPORT
1. in 20 min , run 1200m, then amrap 21 air squats, 15 box jumps, 9 power clean
2. 10 min core training
ADVANCE
1. front squat 5-5-3-2 e2mom
2. 15 kettlebell snatch (each hand), 21 pull ups,
12 kettlebell snatch (each hand), 15 c2b pull ups,
9 kettlebell snatch (each hand), 9 bar muscle up
12 kettlebell snatch (each hand), 15 c2b pull ups,
15 kettlebell snatch (each hand), 21 pull ups.
time cap 14 min
