lift off prep
in a 15 min window
5 x 5 backsquat
wod
every 2 min for 8 rounds
24 - 48 double unders
12 thruster (only barbell)
skill
double unders
lift off prep
15 min to find your
3 rep max benchpress
weightlifting
every 30 sec for 40 rounds
1 squat snatch
+ 1 overhead sqaut
lift off prep
15 min to find your
3 rep max deadlift
wod
20 min amrap
1500/1200 m row
30 power cleans
1000/800 m row
20 frontsquats
500/400 m row
10 thruster
into
me row
lift off prep
15 min to find your
3 rep max backsquat
skill
handstand push ups
wod
12 min amrap
6 devil press
6 dual db box step overs