SPORT
1. emom 5 min, 1 power clean +1 hang squat clean + 1 jerk
2. amrap 5 min, 8 wall ball, 8 hand release push ups
3. for time 5 rounds of 12 burpees 9 pull ups time cap 9 min
ADVANCE
1. e2mom dead lift 2-2-2, snatch 2nd pull 2-2-2 (every 1:30)
2. emom 10 min, 1st min 4 burpee ring muscle up, 2nd min 1 power snatch + 1 hang squat snatch + 1 snatch balance
3. in 4 min 50 pull ups, then max rep hang power clean 50 kg, rest 3 min & in 3 min 50 push ups, then max rep double unders, rest 2 min & in 2 min 15 hspu then max rep bar muscle.
