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