lift off prep
every 2:30 for 6 rounds
4 benchpress
wod
20 min amrap
100 goblet squats
100 butterfly sit ups
100 russian kb swings
100 alternating lunges
skill
double unders
lift off prep
every 2:30 for 6 rounds
4 deadlifts
weightlifting
every 45 sec for 30 rounds
1 power clean
+ 1 frontsquat
+ 1 push jerk
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
