A. Warm Up
1 Minute banded glute activation
10 Band Pull Aparts
4 Rounds
5 x Muscle Snatch the Bar
5 x Strict Pullups
5 x Drop Snatch with Bar/PVC pipe

B. SWOD
Snatch + Snatch Pull
10 @ 40%
4@ 60%
3@ 70%
2@ 80%

C. WOD
“Flight Simulator”
Complete for time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
Time Cap 25 Minutes