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

strength

suicide squats

every 3 min for 4 rounds

3 frontsquats
6 backsquats

wod

15 min amrap

3 wall walks
6 burpees over rower
9 russian kb swings 28/20
12/9 cal row

cooldown

block run

strength

every 2 min for 4 rounds

5 bench press

iron arms

every minute one the minute for 8 rounds

alternating between

x barbell bicep curls
x diamond push ups

wod

12 min emom

1 min x double unders
1 min x row for cal
1 min x box jump overs 60/45
1 min x toes to bar

cooldown

block run