strength

every 2 min for 4 rounds

4 push jerks

weightlifting

power snatch ntechnique

wod

12 min amrap

5 power snatches 50/35
10 box jumps 60/45

cooldown

block run

MURPH

wod

30 min amrap

20/15 cal row
20 toes to bar
20/15 cal row
20 pull ups
20/15 cal row
20 push ups
20/15 cal row
20 burpees over rower

cooldown

block run

strength

suicide squats

every 3 min for 4 rounds

3 frontsquats
6 backsquats

build a back

every 2 min for 4 rounds

x barbell bent over row (barbell only)

wod

12 min amrap

200 m run
20 double unders

cooldown

block run