SPORT
1. warm up, 5 rounds chelsea (5 pull-ups 10 push-ups 15 squats)
2. emom 6 min, 1 power clean, 5 front squats
3. in front of the clock 15 min,
1st min 8 wall ball, 10 push ups
2nd min 5 burpees, 10 american swings
3 rd min 1 set max pull ups
ADVANCE
1. warm up, 5 rounds chealsea (5 pull-ups 10 push-ups 15 squats)
2. emom 12 min,
1st min 1 power clean, 2 thrusters
2nd min 1 clean, 1 jerk, 1 hang squat clean
3rd min 3 bar muscle up (elite)/ 9 c2b pull ups (skale)
3. for time 2 rounds of 20 t2b, 10 hspu, 5 ring muscle up,
then 20 thrusters (40kg elite / 30kg skale),
30 sdlhp, 40 wall ball
