SPORT
1. back squat 3-3-3 85%
2. for time 10-9-8-7-6-5-4-3-2-1 reps of push press, burpees
3. run 3x1000m (pace at your best 5000m) rest 3′.
ADVANCE
1. A.back squat 3-3-2-2 (75-80-85-90%) e2mom. B. every 1:30, 4 rounds of 1 power clean+1 hang power clean
2. emom 5′, 9 wall ball, 7 push ups, 5 burpees.
3. 100 pull ups for time
4. run 10′ at low pace, then 6 ‘ hard and fast, and 5’ cool down.
