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