lift off prep

every 2 min for 5 rounds

2 backsquats

wod

20 min amrap

100/75 cal row
80 wallballs
60 alternating db snatches
40 one arm db push press (change arms after 5 reps)
20 handstand push ups

skill

double unders

lift off prep

every 2 min for 5 rounds

2 benchpress

weightlifting

every 60 sec for 20 rounds

2 clean and jerks
4 burpees over bar

lift off prep

every 2 min for 5 rounds

2 deadlifts

wod

6 rounds // 2 min on : 1 min off

20/15 cal row
me burpees over rower

lift off prep

every 2 min for 5 rounds

2 backsquats

skill

handstand push ups

wod

12 min amrap // ladder 1 - 2 - 3...

box jump overs
deadlifts