strength

every 2:30 for 4 rounds

10 deadlifts (deadstop)

weightlifting

power clean technique

wod

12 min amrap

6 power cleans 50/35
6 burpees over bar

cooldown

block run

strength

suicide squats

every 3 min for 4 rounds

4 frontsquats
8 backsquats

wod

15 min amrap

5 pull ups
10 push ups
15 air squats
20 russian kb swings 24/20

cooldown

block run

skill

mid hang power clean

wod

20 min amrap

40/30 cal row
30 pull ups
20 frontsquats
10 push jerks

strength

chasing the pump

12 min emom alternating

1 min x alternating db hammer curls
2 min x ring rows
3 min x barbell bench press

wod

15 min amrap

70 wallballs
60 double unders
50 russian kb swings
40 alternating hang db clean and jerks
30 burpee box jump overs