Skill
Flight simulator
Unbroken double unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
WOD
Row
1000m-800m-600m-400-200m
Double KB front rack carry 2 laps after each row
Rx
53/35
INT
45/30
Scaled
35/25 or lower
Swift
Lift:
DB PP
:30 PP
:30 OH Hold
2 rounds (very light)
Breathe:
E2M for 5 Rounds
15 Knee raises
10 DB Snatches
5 Burpees