CF SPORT
1. every 2′, 5 front squat for 10′
2. emom 5′, 5 strict pull ups or weighted
3. amrap 8′, 10 thrusters, 10 burpees
4. emom 10′, 1′ plank, 2′ 15 superman rock, 3′ plank,……10′ 15 superman rock.
CF ADVANCED
1. front squat 3rm in 10′, then continue back squat, 3 max rep sets every 2′
2. every 2′, 10 pull ups+5 chest pull ups, for 10′
3. DIANE, 21-15-9, 100kg dead lift – handstand push ups