SPORT
1. back squat 3-3-2-2
2. emom 5′, 5 strict pull ups, 10 hand release push ups
3. 3 rounds for time of 10 thrusters, 10 burpees
4. 100 double unders or 300 single unders
ADVANCE
1. A.front squat 2-2-2 e2mom B. hang squat snatch 2-2-2 every 1:30 C. hang power snatch 1-1-1 every 1:30
2. for time 120 d.u., 100 sit ups, 80 wall ball, 60 hand release push ups, 40 t2b
3. run 20 min