CrossFit Sport
1. emom 5′, 5 dead lift 75%
2. amrap 8′, 10 wall bal, 10 t2b
3. emom 10′, 1′ 15 hollow rock, 2′ 15 superman rock,…………
CrossFit Advanced
1. every 2′ for 10′ perform, 10 burpees+1 power clean+1 squat clean+1 push press
2. amrap 10′, 12 wall ball, 9 swings, 6 ring dips
3. 3×10 pistol squats, 3×10 ghd weighted back extensions, 3×10 bench press.