If you are doing the Lift Off you don’t need any of this…
Warmup) rolling 100’s X 5 : 10 pull-ups. Add 5 unbroken for every meter over or under
Rolling 100’s X 5: 3 mu. Add 5 box jumps 30/24″ for every meter over or under.
A) 2:30 amrap X 5 with :90 rest between rounds
Row 500 m
Max deadlift+power clean+hang squat clean 225/155
B) 20 min emom
Even: 2 touch n go deads
Odd: 15 cal bike
C) 3 rounds run 400m+15 shoulder to overhead 135/95
D) class metcon(optional)