wod

30 min amrap

20/15 cal row
20 toes to bar
20/15 cal row
20 pull ups
20/15 cal row
20 push ups
20/15 cal row
20 burpees over rower

cooldown

block run

strength

suicide squats

every 3 min for 4 rounds

3 frontsquats
6 backsquats

build a back

every 2 min for 4 rounds

x barbell bent over row (barbell only)

wod

12 min amrap

200 m run
20 double unders

cooldown

block run

strength

every 2 min for 4 rounds

5 deadlifts

cfsg emom mash

24 min emom

1 min x cross overs
2 min x sec dual kb hold
3 min x rope climbs
4 min x wall walks

cooldown

block run

strength

suicide squats

every 3 min for 4 rounds

3 frontsquats
6 backsquats

weightlifting

power clean technique

wod

12 min amrap

5 power cleans 70/50
10 chest to bar pull ups

cooldown

block run