strength

every 2 min for 7 rounds

5 deadlifts (deadstop)

wod

6 sets

400 m run

note: rest 3 min between sets

coodown

bock run

weightlifting

every 3 min for 7 rounds

2 clean and jerks

wod

10 min amrap

5 power cleans
200 m run

wod

5 min amrap

10 alternating single leg squats
30 double unders
15 pull ups

5 min amrap

10 alternating single leg squats
30 double unders
12 chest to bar pull ups

5 min amrap

10 alternating single leg squats
30 double unders
9 bar muscle ups
note: rest 1 min between amraps

colldown

block run

strength

every 2:30 for 5 rounds

8 backsquats

partner wod

1000 m row
400 m weighted front carry 30/45
100 straight leg sit ups
400 m weighted front carry 30/45
1000 m row

note: use a pair of dbs, kbs, a sandbag, or a
d-ball held on the front side of the body for
each carry

cooldown

block run