skill
double unders
lift off prep
15 min to find your
3 rep max benchpress
weightlifting
every 30 sec for 40 rounds
1 squat snatch
+ 1 overhead sqaut
lift off prep
15 min to find your
3 rep max deadlift
wod
20 min amrap
1500/1200 m row
30 power cleans
1000/800 m row
20 frontsquats
500/400 m row
10 thruster
into
me row
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
