strength

suicide squats

every 3 min for 4 rounds

2 frontsquats
4 backsquats

wod

15 min amrap

3 power cleans
6 burpees over bar
9 deadlifts
12 wallballs

cooldown

block run

strength

every 2 min for 4 rounds

4 push jerks

weightlifting

power snatch ntechnique

wod

12 min amrap

5 power snatches 50/35
10 box jumps 60/45

cooldown

block run

MURPH

wod

30 min amrap

20/15 cal row
20 toes to bar
20/15 cal row
20 pull ups
20/15 cal row
20 push ups
20/15 cal row
20 burpees over rower

cooldown

block run