weightlifting
every 3 min for 7 rounds
2 clean and jerks
wod
10 min amrap
5 power cleans
200 m run
wod
5 min amrap
10 alternating single leg squats
30 double unders
15 pull ups
5 min amrap
10 alternating single leg squats
30 double unders
12 chest to bar pull ups
5 min amrap
10 alternating single leg squats
30 double unders
9 bar muscle ups
note: rest 1 min between amraps
colldown
block run
strength
every 2:30 for 5 rounds
8 backsquats
partner wod
1000 m row
400 m weighted front carry 30/45
100 straight leg sit ups
400 m weighted front carry 30/45
1000 m row
note: use a pair of dbs, kbs, a sandbag, or a
d-ball held on the front side of the body for
each carry
cooldown
block run
wod
5 - 8 - 13
deficit handstand push ups
double db deadlifts 22,5/32,5
then
27 m double kb overhead walking lunge 16/24
note: toch all 4 haeds of the dbs to the floor
cooldown
block run