strength
suicide squats
every 3 min for 4 rounds
3 frontsquats
6 backsquats
build a back
every 2 min for 4 rounds
x barbell bent over row (barbell only)
wod
12 min amrap
200 m run
20 double unders
cooldown
block run
strength
every 2 min for 4 rounds
5 deadlifts
cfsg emom mash
24 min emom
1 min x cross overs
2 min x sec dual kb hold
3 min x rope climbs
4 min x wall walks
cooldown
block run
strength
suicide squats
every 3 min for 4 rounds
3 frontsquats
6 backsquats
weightlifting
power clean technique
wod
12 min amrap
5 power cleans 70/50
10 chest to bar pull ups
cooldown
block run
strength
every 2 min for 4 rounds
5 push press
weightlifting
power snatch ntechnique
wod
12 min amrap
8 power snatches 42,5/30
8 handstand push ups
cooldown
block run