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

gymnastic conditioning

4 sets

x toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
60 sec rest

wod

20 min amrap

20 wallballs
20 double unders
20 burpees

lift off prep

in a 15 min window

5 x 5 backsquat

wod

every 2 min for 8 rounds

24 - 48 double unders
12 thruster (only barbell)