wod

30 min amrap

1 block run
12 deadlifts 60/40
9 hang power cleans 60/40
6 front squats 60/40
3 push jerks 60/40

cooldown

block run

gymnastic conditioning

3 rounds

x handstand push ups
15 sec rest
x handstand push ups
15 sec rest
x handstand push ups
60 sec rest

tc: 8 min

wod

15 min amrap

3 wall walks
6 dual db box step overs 22,5/15
9 box jump overs 60/45
12/9 cal row

cooldown

block run

weightlifting conditioning

every 2 min for 5 rounds

4 clean and jerk singles

cfsg emom mash

16 min emom

1 min x cross overs
2 min x burpees on plate
3 min x pull ups
4 min x alternating db snatches

cooldown

block run

strength under fatigue

21-15-9

deadlift 100/70
box jumps 60/45

wod

interval // 2 min on : 1 min off

10 burpee box jump overs
me double unders

cooldown

block run