weightlifting conditioning

every 2 min for 5 rounds

2 clean and jerk triples

cfsg emom mash

16 min emom

1 min x cross overs
2 min x box jump overs 60/45
3 min x toes to bar
4 min x rest

cooldown

block run

weightlifting conditioning

every 2 min for 5 rounds

2 snatch triples

wod

15 min amrap

5 pull ups
10 push ups
15 air squats
200 m run

cooldown

block run

wod

30 min amrap

1 block run
20 thruster 60/40

cooldown

block run

gymnastic conditioning

10 min emom

x handstand push ups

note: reps need to be unbroken

wod

15 min amrap

1000/750 m row
50 air squats
40 push ups

cooldown

block run