skill

double unders

lift off prep

every 2:30 min for 4 rounds

8 backsquats

weightlifting

every 30 sec for 40 rounds

1 power snatch

lift off prep

every 2 min for 5 rounds

3 benchpress

wod

6 rounds // 2 min on : 1 min off

8 devil press
me double unders

lift off prep

every 2 min for 5 rounds

3 deadlifts

skill

handstand push ups

wod

6 min amrap

6 burpees over rower
12 russian kb swings

into

6 min amrap

row for cal

lift off prep

every 2 min for 5 rounds

3 backsquats

wod

20 min amrap

5 pull ups
10 push ups
15 air squats
20 double unders