strength

every 2 min for 4 rounds

4 benchpress

weightlifting

power clean technique

wod

12 min amrap

3 power cleans 70/50
6 deficit (20 kg plates) handstand push 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 dual db reverse butterfly

wod

12 min amrap

200 m run
20/15 cal row
20 burpees on plate (5kg plate)

cooldown

block run

strength

every 2 min for 4 rounds

3 deadlifts

cfsg emom mash

24 min emom

1 min x double unders
2 min x thruster 20/15
3 min x rope climbs
4 min x toes to bar

cooldown

block run

strength

suicide squats

every 3 min for 4 rounds

2 frontsquats
4 backsquats

wod

15 min amrap

3 power cleans
6 burpees over bar
9 deadlifts
12 wallballs

cooldown

block run