strength

every 2 min for 4 rounds

3 deadlifts

cfsg emom mash

24 min emom

1 min x double unders
2 min x thruster 20/15
3 min x rope climbs
4 min x toes to bar

cooldown

block run

strength

suicide squats

every 3 min for 4 rounds

2 frontsquats
4 backsquats

wod

15 min amrap

3 power cleans
6 burpees over bar
9 deadlifts
12 wallballs

cooldown

block run

strength

every 2 min for 4 rounds

4 push jerks

weightlifting

power snatch ntechnique

wod

12 min amrap

5 power snatches 50/35
10 box jumps 60/45

cooldown

block run

MURPH