wod

3 rounds

30 wallballs 6/9
30 low hang squat snatches 20/34

note: each snatch begins from below the knee

cooldown

block run

wod

5 rounds

30 sec l-sit hold
10 burpees to target
max distance dual db farmers carry 15/22,5

note: rest 1 min between rounds

cooldown

block run

wod

400/500 m row
30 hang power cleans 65/93
400/500 m row

cooldown

block run

strength

every 2 min for 7 rounds

5 deadlifts (deadstop)

wod

6 sets

400 m run

note: rest 3 min between sets

coodown

bock run