Crossfit

A) Back squat 1×1 @ 90% 1RM

Then 2×5 @ 70-73%

Then 2×10 @60- 63%

*25 minute cap

B) Flight Simulator:

10-20-30-40-50-40-30-20-10

unbroken double unders

* 4 minute cap

*If you break a set, redo that set and complete it unbroken before moving on

*If you don’t have double unders, practice double unders for 4 minutes

1 minute rest

4 minute AMRAP:

8 calorie row-8 erg burpees

C) Mobility/ recovery: calf smash on KB handle or roller, with ankle pump