CF SPORT
1. practice double under 10′
2. e2mom 12 dead lift, 9 hang power clean, 6 push press, repeat 4 rounds, bar 40kg/20kg
3. 100 sit ups for time
CF ADVANCE
1. practice snatch 15′
2. emom 8′, 1 power clean + 1 hang squat clean
3. e2mom 4 ring muscle up, 12 box jumps 70/50cm, 16 wall ball 8/5kg, repeat 4 rounds
4. core & shoulder stability