strength

suicide squats

every 3 min for 4 rounds

2 frontsquats
4 backsquats

build a back

every 2 min for 4 rounds

x banded pull aparts (4 sec negative)

wod

12 min amrap

200 m run
10 deadlifts 60/40
5 burpees over bar

cooldown

block run

strength

every 2 min for 4 rounds

2 deadlifts

cfsg emom mash

24 min emom

1 min x cross overs
2 min x dual kb push press
3 min x pistol squats
4 min x pull ups

cooldown

block run

strength

suicide squats

every 3 min for 4 rounds

2 frontsquats
4 backsquats

wod

15 min amrap

60/45 cal row
50 wallballs 9/6
40 russhian kb swings 24/16

cooldown

block run

strength

every 2 min for 4 rounds

3 push jerks

weightlifting

power snatch ntechnique

wod

12 min amrap

3 power snatches 60/40
6 burpees over bar

cooldown

block run