SPORT
1. e3mom x 4, 3 wall climb, 6 dead lift, 12 burpees
2. for time 21-15-9 reps, of pull ups, hand release push ups, box jumps time cap 12 min
ADVANCE
1. thruster 4-3-2-1 reps, e2mom, (take bar with a clean)
2. 3 rounds for time of 1200m run, 15 chest pull ups, 15 overhead squat 40/25kg, 15 ring dips
3. hip & shoulders mobility 15 min