SPORT
1. practice clean 15′
2. in 5′ complete 60 sit ups, 40 hand release push ups, remaining time thrusters 30/20kg
3. emom 5′, 10 sattle sprints 5m, 5 burpees, add 1 burpee every minute
ADVANCE
1. thruster 7-5-3-2-1
2. in 5′ complete 60 sit ups, 40 hand release push ups, remaining time thrusters 40/25kg
3. emom 5′, 10 kipping pull ups+ 1 chest pull up, add 1 chest pull up every minute
4. 3×10 bend row, 3×10 goodmornings, 3×10 sots press
