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

herowod

mark klement

74 - 44 - 11

burpees
push ups
sit ups
air squats

wod

10 min to find a 1 rep max squat clean

into

20 min amrap

10 squat cleans
10 push press
10 hang power cleans
30/21

strength

every 2 min for 5 rounds

5 / 5 / 4 / 3 / 2 frontsquats

note: first set at 60 - 70% of your max (heavier than last week)

skill

double unders

wod

15 min amrap

5 handstand push ups
5 burpees over rower
10 air squats