SPORT
1. in 10 min find 5 rm push press
2. in 15 min, run 1200m, then amrap 5 sdlhp, 7 pull ups, 9 dead lift, 11 h. r. push ups
ADVANCE
1. dead lift 9-7-5-3 every 1:30
2. in 21 min, 100 double unders, then 21-15-9 reps of ohs & sdlhp, then run 1200m, then amrap 5 thruster, 5 burpees, 1 ring muscle up
