strength
every 2 min for 4 rounds
2 deadlifts
cfsg emom mash
24 min emom
1 min x cross overs
2 min x dual kb push press
3 min x pistol squats
4 min x pull ups
cooldown
block run
strength
suicide squats
every 3 min for 4 rounds
2 frontsquats
4 backsquats
wod
15 min amrap
60/45 cal row
50 wallballs 9/6
40 russhian kb swings 24/16
cooldown
block run
strength
every 2 min for 4 rounds
3 push jerks
weightlifting
power snatch ntechnique
wod
12 min amrap
3 power snatches 60/40
6 burpees over bar
cooldown
block run
strength
suicide squats
every 3 min for 4 rounds
2 frontsquats
4 backsquats
wod
12 min amrap
5 handstand push ups
20 double unders
cooldown
block run