SPORT
1. dead lift 5-5-3-2 e2mom
2. every 1:30 min 6-10 strict pull ups + 10 ring dips, repeat 4 times
3. for time, 20 thrusters , 20 t2b, 15 thrusters, 15 t2b, 10 thrusters, 10 t2b, bar with 30/20kg time cap 8′
ADVANCE
1. dead lift snatch grip 3-3-2, continue with clean grip and add more weight for 2-2-2 reps, all e2mom.
2. emom 8′, 5 box jump 60/50 cm + 4 hang power clean
3. 3rounds of 10m handstand walk/ 1′ handstand hold, 4 bar muscle up
4. for time 160 double unders, 80 american swings, 40 t2b, 20 burpees
5. 15 min streching & foam roller
