strength
every 2:30 for 4 rounds
8 bench press (pause on chest)
iron arms
every minute one the minute for 8 rounds
alternating between
x barbell bicep curls
x barbell french press on floor
wod
12 min emom
1 min x crossovers
1 min x toes to bar
1 min x russian kb swings
1 min x cal row
cooldown
block run
strength
every 2:30 for 4 rounds
8 strict press
weightlifting
power snatch ntechnique
wod
12 min amrap
12 power snatches 42,5/30
12 behind the neck push presses 42,5/30
12 wallballs
cooldown
block run
strength
suicide squats
every 3 min for 4 rounds
4 frontsquats
8 backsquats
cfsg emom mash
24 min emom
1 min x burpee pull ups
2 min x rope climbs
3 min x box jump overs
4 min x push press 42,5/30
cooldown
block run
strength
every 2:30 for 4 rounds
8 deadlifts (deadstop)
weightlifting
power clean technique
wod
12 min amrap
2 power cleans 80/55
6 alternating devil press 22,5/15
cooldown
block run