SPORT
1. back squat 5-5-3-3 e2mom
2. emom 12 min, 1st min 15 swings, 2nd min 12 burpees, 3rd min 9 box jumps
ADVANCE
1. emom 5 min, 1 2nd pull + 1 power clean + 1 squat clean
2. in 15 min, (weight on bars 40kg thrusters, 50kg snatch)
20 du, 10 burpees
20 du, 10 burpees, 10 thrusters
20 du, 10 burpees, 10 thrusters, 5 ring muscle up/10 ring dips
20 du, 10 burpees, 10 thrusters, 5 ring muscle up/ring dips, 10 box jumps,
20 du, 10 burpees, 10 thrusters, 5 ring muscle up/ring dips, 10 box jumps, 10 snatch
