strength

suicide squats

every 3 min for 4 rounds

2 frontsquats
4 backsquats

wod

12 min amrap

5 handstand push ups
20 double unders

cooldown

block run

wod

30 min amrap

20/15 cal row
40 deadlifts 60/40
20/15 cal row
30 backsquats 60/40
20/15 cal row
20 hang power cleans 60/40
20/15 cal row
10 thruster 60/40

cooldown

block run

strength

every 2 min for 4 rounds

4 benchpress

weightlifting

power clean technique

wod

12 min amrap

3 power cleans 70/50
6 deficit (20 kg plates) handstand push ups

cooldown

block run

strength

suicide squats

every 3 min for 4 rounds

2 frontsquats
4 backsquats

build a back

every 2 min for 4 rounds

x dual db reverse butterfly

wod

12 min amrap

200 m run
20/15 cal row
20 burpees on plate (5kg plate)

cooldown

block run