CF SPORT
1. every 2′ 5 reps dead lift, for 4 sets, add weight after every set
2. every 2′, for 8′, 2 front squats, 2 thrusters, 2 push press
3. amrap 8′, 12 sit ups, 12 jump squats, 12 superman rocks
CF ADVANCE
1. hang Power snatch 3-3-3-3
2. emom 5′, 4 thrusters
3. emom 5′ 8 chest pull ups
4. for time 50 wall ball, 50 t2b, 50 burpees, 50 thrusters 20/15kg time cap 12′, remaining time double under.
