strength

suicide squats

every 3 min for 4 rounds

3 frontsquats
6 backsquats

wod

15 min amrap

5 toes to bar
10 pistol squats
15 box jump overs 60/45

cooldown

block run

strength

every 2 min for 4 rounds

6 bench press

iron arms

every minute one the minute for 8 rounds

alternating between

x barbell muscle cleans
x box dips

wod

12 min emom

1 min x crossovers
1 min x handstand push ups
1 min x rope climbs
1 min x frontsquats 20/15

cooldown

block run

wod

30 min amrap

1000/800 m row
20 dual db box step overs
1000/800 m row
20 devil press
1000/800 m row
20 bupress over rower

cooldown

block run

strength

suicide squats

every 3 min for 4 rounds

4 frontsquats
8 backsquats

build a back

every 2 min for 4 rounds

x strict banded pull ups

wod

12 min amrap

20/15 cal row
15 pistol squats
10 chest to bar pull ups

cooldown

block run