SPORT
1. A. overhead squat 10-10-10 B. back squat 5-5-5 every 1:30
2. for time 100 sit ups, 80 air squats, 60 push ups, 40 pull ups, 20 burpees
ADVANCE
1. practice clean & jerk 15′
2. perform 3 power snatch + 6 power clean + 12 dead lift + 24 double unders every 2 min, repeat 5 times
3. handstand hold 3x45sec, L-sit 3x45sec, ghd back extension 3×25