CF SPORT
1. A. back squat 7-5-3-3 B. lunges 4×8
2. for time 3 rounds of 15 wall ball, 15 knees to elbows
3. strict pull ups 3 x max rep, ring dips 3 x max rep
CF ADVANCE
1. e2mom 5-3-2-2 reps of clean 2nd pull
2. e2mom for 8′, 1 hang power clean + 2 hang squat clean
3. e2mom for 8′, 3 rep back squat 80%
4. every 3′ for 9′, complete one round of 40 double under, 20 push press 40/25kg, 1 legless rope climb
