strength
suicide squats
every 3 min for 4 rounds
2 frontsquats
4 backsquats
wod
15 min amrap
60/45 cal row
50 wallballs 9/6
40 russhian kb swings 24/16
cooldown
block run
strength
every 2 min for 4 rounds
3 push jerks
weightlifting
power snatch ntechnique
wod
12 min amrap
3 power snatches 60/40
6 burpees over bar
cooldown
block run
strength
suicide squats
every 3 min for 4 rounds
2 frontsquats
4 backsquats
wod
12 min amrap
5 handstand push ups
20 double unders
cooldown
block run
wod
30 min amrap
20/15 cal row
40 deadlifts 60/40
20/15 cal row
30 backsquats 60/40
20/15 cal row
20 hang power cleans 60/40
20/15 cal row
10 thruster 60/40
cooldown
block run
