wod

30 min amrap

400 m run
100 double unders
20 devil press 22,5/15

cooldown

block run

strength

every 2 min for 4 rounds

3 benchpress

weightlifting

power clean technique

wod

12 min amrap

5 squat cleans 70/50
5 bar or ring muscle ups

cooldown

block run

strength

suicide squats

every 3 min for 4 rounds

2 frontsquats
4 backsquats

build a back

every 2 min for 4 rounds

x banded pull aparts (4 sec negative)

wod

12 min amrap

200 m run
10 deadlifts 60/40
5 burpees over bar

cooldown

block run

strength

every 2 min for 4 rounds

2 deadlifts

cfsg emom mash

24 min emom

1 min x cross overs
2 min x dual kb push press
3 min x pistol squats
4 min x pull ups

cooldown

block run