Main – CFP Competitor
warm up wod (Time)
12 min amrap
5 hspu
10 sit ups
15 air squats
10 emom power clean TNG 3 reps (Weight)
first 3 min 70%
next 4 min 80%
last 3 min 85%
touch and go
DL, Box jump, WB (AMRAP – Rounds)
10 min amrap
10 dl (135,85)
10 BJ (30, 24)
10 WB
Flight Simulator rest max pull ups (AMRAP – Reps)
double under flight simulator with partner
rest one min
max effort pull ups (2 min)