Sport:
E2MOM 1 snatch adding weight each round plus 3 MU or bar MU for 5 rounds.
Fitness: 3 rounds not for time but in 10 minutes:
6 renegade rows 30/20
12 DB Lat pull overs 40/25
8 Russian Step Ups 30/20
+
Everyone: Every 3 minutes for 5 rounds (15 minutes)
200m run
8 OHS 95/65 ( sub goblet squats)
12 toes to bar( sub hanging kne raises)