Training

Warm:

10min airdyne

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

Then

"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

21:36 (27reps/min)

Cool:

5min airdyne