Friday WOD

WARM-UP
3:00 aerobic,
2x[prone broom throughs, 10 prone arm lifts, 8 yoga pushups, 8 ring rollouts]

STRENGTH
5x[3 BP, 3 dips, 5 MU drills

WOD: For time partners:
DL Use whatever weight you like and swap every 5 reps until you have lifted the total weight of 4000/3000kg.
Flight Simulator: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken DU's. Must swap every change in reps. If you break then complete that rep with synch burpees. If you break under the first 3 reps keep going.
Scale: have 2 attempts before doing burpees
Scale 2: Have three attempts before starting burpees
Cutoff 25 mins