200204

Warm up 15min
50 Single unders
30 Arm circles
20 Push ups
Then
3 Rounds of
10 Samson stretch lunges
10 Squat jumps
10 Sit ups

Then
Spend 5 min stretching and rolling out calves

Then
Flight Simulator
For time, TC 14 min
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken double unders
OR
12-24-36-48-60-72-84-96-108-120-108-96-84-72-60-48-36-24-12
Single unders

if you miss mid set, restart that number. Must break after each completed set.

Metcon
AMRAP 9 min
8 Dumbbell box step ups 15/10kg
7 Toes to bars
9 (3+3) Dumbbell strict press 15/10kg

L1: 22,5/15kg, must be unbroken t2b
L2: –
L3: Push press, 3 t2b,
L4: 10/6kg (DB and KB) push press, hanging knee raises