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

wod

10 min to find a two rep max

hang power clean

into

20 min amrap

10 hang power cleans
10 thruster
20/15 cal row
200 m run

gymnastic conditioning

30 toes to bar / (c2b) pull ups / handstand push ups
90 sec rest
25 toes to bar / (c2b) pull ups / handstand push ups
60 sec rest
20 toes to bar / (c2b) pull ups / handstand push ups
30 sec rest
15 toes to bar / (c2b) pull ups / handstand push ups

tc: 10 min

wod


20 min amrap

5 pull ups
5 toes to bar
10/7 cal row
200 m run