SPORT
1. amrap 30 min, 3 snatch, 7 clean, 9 dead lift, 11 pull ups, run 1000m run
ADVANCE
1. emom 5 min, 1 snatch, rest 2 min, emom 4 min, 1 power snatch + 1 ohs
2. for time
3 rounds of 5 muscle up – 10 thrusters,
run 1000m run ,
3 rounds 7 hspu – 7 ground to overhead,
run 1000m run,
then 30 sdlhp
