lift off prep
every 2:30 for 6 rounds
4 backsquats
wod
20 min amrap
2000/1600 m row
200 double unders
lift off prep
in a 15 min window
5 x 5 benchpress
skill
handstand push ups
wod
12 min amrap // ladder 1 - 2 - 3 - 4...
pull ups
thruster
lift off prep
in a 15 min window
5 x 5 deadlift
wod
every 2 min for 10 rounds
20 - 40 double unders
10 dual db push press
wod
30 min amrap
100/75 cal row
80 box jump overs
60 pull ups
40 burpees over rower