strength
suicide squats
every 3 min for 4 rounds
3 frontsquats
6 backsquats
build a back
every 2 min for 4 rounds
x banded lat pull downs
wod
12 min amrap
20/15 cal row
15 box jumps 60/45
10 push ups
cooldown
block run
strength
every 2 min for 4 rounds
6 deadlifts
cfsg emom mash
24 min emom
1 min x double unders
2 min x cal row
3 min x dual kb push press 20/16
4 min x pull ups
cooldown
block run
strength
suicide squats
every 3 min for 4 rounds
3 frontsquats
6 backsquats
weightlifting
power clean technique
wod
12 min amrap
8 power cleans 50/35
200 m run
cooldown
block run
strength
every 2 min for 4 rounds
6 push press
weightlifting
power snatch ntechnique
wod
12 min amrap
4 power snatches 60/40
8 burpees over rower
12/9 cal row
cooldown
block run