SPORT
for time
run 1200m, 24 thrusters, 24 dips, 24 wall ball
run 800m, 16 thrusters, 16 dips, 16 wall ball
run 400m, 8 thrusters, 8 dips, 8 wall ball
ADVANCE
1. emom 16 min,
1st min 1 snatch + 1 ohs
2nd min 4 snatch 2nd pull
3rd min 10 burpees over bar
4th min 2 rope climb
2. for time
run 1000m, then 15-12-9 reps of thrusters & t2b, run 1000m, then 3 rounds of 15 wall ball, 15 swings, 5 bar muscle muscle ups
