wod

30 min amrap

1 block run
20 thruster 60/40

cooldown

block run

gymnastic conditioning

10 min emom

x handstand push ups

note: reps need to be unbroken

wod

15 min amrap

1000/750 m row
50 air squats
40 push ups

cooldown

block run

strength under fatigue

21-15-9

deadlift 100/70
shuttle run

wod

interval // 2 min on : 1 min off

7 toes to bar
14 box jump overs 60/45
me dual db thruster 22,5/15

cooldown

block run

weightlifting conditioning

every 2 min for 5 rounds

3 clean and jerk doubles

cfsg emom mash

16 min emom

1 min x cross overs
2 min x rope climbs
3 min x handstand push ups
4 min x rest

cooldown

block run