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
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