lift off prep
every 2 min for 5 rounds
2 benchpress
wod
20 min amrap
10 devil deadlifts
20/15 cal row
30 double unders
wod
30 min amrap
60/40 cal row
50 deadlifts
5 wall walks
40/30 cal row
30 frontsquats
3 wall walks
20/15 cal row
10 thruster
1 wall walk
gymnastic conditioning
90 toes to bar / (c2b) pull ups / handstand push ups
tc: 10 min
wod
22 - 16 - 10
alternating devil press
dual db frontsquats
tc: 10 min
into
12 - 8 - 6
alternating devil press
dual db frontsquats
tc: 4 min
note: secound wod starts at min 10
lift off prep
every 2:30 min for 4 rounds
8 deadlifts
wod
20 min amrap
100 wallballs
80 box jumps
60/45 cal row
40 pull ups
