SPORT
1. front squat 3-3-3
2. emom 6′, 10 wall ball, 10 hand release push ups
3. 3 rounds of 40 sit ups, 20 knees 2 elbows, 10 goodmornings
ADVANCE
1. front squat 3-3-2-2 (80-85-90-92,5%) e2mom
2. e2mom for 10′, 10 burpees over bar, 1 power clean+1 hang squat clean+1 thruster
3. amrap 10′, 50 double unders, 1 bar muscle, first round, 50 double unders 2 bar muscle, second round, add 1 bar muscle up after every round.
4. ghd sit ups & back extensions 4×20, goodmornings & strict t2b 4×10
