wod

30 min amrap

1000/800 m row
12 deadlifts 50/35
9 hang power cleans 50/35
6 push jerks 50/35
9 chest to bar pull ups
12 handstand push ups

cooldown

block run

strength

suicide squats

every 3 min for 4 rounds

3 frontsquats
6 backsquats

build a back

every 2 min for 4 rounds

x banded lat pull downs

wod

12 min amrap

20/15 cal row
15 box jumps 60/45
10 push ups

cooldown

block run

strength

every 2 min for 4 rounds

6 deadlifts

cfsg emom mash

24 min emom

1 min x double unders
2 min x cal row
3 min x dual kb push press 20/16
4 min x pull ups

cooldown

block run

strength

suicide squats

every 3 min for 4 rounds

3 frontsquats
6 backsquats

weightlifting

power clean technique

wod

12 min amrap

8 power cleans 50/35
200 m run

cooldown

block run