strength

suicide squats

every 3 min for 4 rounds

4 frontsquats
8 backsquats

build a back

every 2 min for 4 rounds

x strict banded pull ups

wod

12 min amrap

20/15 cal row
15 pistol squats
10 chest to bar pull ups

cooldown

block run

strength

every 2:30 for 4 rounds

8 bench press (pause on chest)

iron arms

every minute one the minute for 8 rounds

alternating between

x barbell bicep curls
x barbell french press on floor

wod

12 min emom

1 min x crossovers
1 min x toes to bar
1 min x russian kb swings
1 min x cal row

cooldown

block run

strength

every 2:30 for 4 rounds

8 strict press

weightlifting

power snatch ntechnique

wod

12 min amrap

12 power snatches 42,5/30
12 behind the neck push presses 42,5/30
12 wallballs

cooldown

block run

strength

suicide squats

every 3 min for 4 rounds

4 frontsquats
8 backsquats

cfsg emom mash

24 min emom

1 min x burpee pull ups
2 min x rope climbs
3 min x box jump overs
4 min x push press 42,5/30

cooldown

block run