1-10 strict pull-up ladder EMOM/10min
Work up to heavy bench, each set + 10x DB row each side@ 65lbs
5x@ bar. 135, 185
3x5 tempo @ 235lbs 3-1-1
"flight simulator w/ 'rough take off, and landing'"
10-20-30-40-50 double under/ box jump @24"
50-40-30-20-10 double under/ wall ball @ 20lbs