SPORT
1. A. dead lift 4×5 e2mom B. 3 strict press + 3 push press + 3 push jerk x 4 e2mom
2. e2mom for 10 min complete 2 rope climb, 4 wall climb, 8 dips, 16 sit ups
ADVANCE
1. A. muscle snatch 4×4 B. back head press snatch grip 4×5 C. sots press 4×5 D. snatch balance 4×3
2. 3 rounds for time of 3 rope climb, 15 ring dips
3. ghd sit ups 3×20, ghd back extensions 3×25, kettlebells windmill 3×4
4. run 20 min 140 bpm