strength

every 2:30 for 5 rounds

8 deadlifts

wod

10 min amrap

12 box jumps 60/75
3 rope climbs

core tabata

forearm plank

cooldown

block run

weightlifting

every 2 min for 10 rounds

1 power snatch
1 hang squat snatch
1 high hangsquat snatch

wod

7 min amrap

7 burpees over bar
14 air squats

cooldown

block run

strength

every 3 min for 9 rounds

5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 -1

wod

15 min amrap

30/24 cal row
15 thruster 30/42,5

gymnastic technique

handstand push up

wod

in partners of 2

8 rounds

30 burpees
20 russian kb swings 24/32
10 chest to bar pull ups

note: split the work as needed