SPORT
1. warm up 10 rounds of 20 single unders, 10 sit ups
2. in 24 min 1500m run, then amrap 30 lunges alternate, 15 dead lift, 30 pull ups, 15 front squats, 30 push ups
ADVANCE
1. warm up 5 rounds of 20 du, 15 sit ups, 5 wall squats
2. in 10 min e2mom, 2 hang power snatch + 2 hang squat snatch, 8m handstand walk / 30 sec handstand hold
3. in 18 min run 1000m, 50 air squats, 50 push ups, 25 jumps over the box, then 3 rounds of 3 hang power snatch, 5 hang power clean, 7 thrusters, then amrap ring muscle up
