SPORT
1. core strength 10 min
2. in front of the clock for 20 min, 1st min 15 american swings, 2nd min 3 wall climb, 3rd min 3 power clean+3 front squat, 4th min 10 strict pull ups & repeat
ADVANCE
1. A. back squat 9-7-5 (70-75-80%) B. front squat 2-2-2 90% C. overhead squat 2-2-2 85% (e2mom all)
2. amrap 5 min, 5 hang power snatch 50/30kg (40/25kg skale) + 10 t2b, rest 3 min, & in 12 min, 7 rounds for time of 3 ring muscle up + 5 strict hspu then amrap of 5 burpees + 5 jump over the box
