CrossFit Sport
1. every 2′ perform 1 max rep set of strict press, repeat 5 times
2. for time 21-15-9, wall ball, t2b/knees to elbows
3. 4 rounds of 10 walk over the box, 30m. overhead lunges 10/5kg
CrossFit Advanced
1. emom 5′ 10 kipping pull ups, rest 1′, emom 5′ 6 hspu, rest 1′,
emom 5′ 7-10 ring dips.
2. 21-18-15-9-6 reps of wall ball, american swings. time cap 8′ the remaing time amrap double unders