Warm Up
EMOM 5
Min 1: 4 Burpees + 5 Thrusters
Min 2: 4 Burpees + 5 Sumo Deadlift High Pull
Min 3: 4 Burpees + 5 Push Jerks
Min 4: 4 Burpees + 5 Overhead Squats
Min 5: 4 Burpees + 5 Front Squats
Mobilize shoulders & overhead position
Warm up handstand walk
Strength
Overhead Squat
5-5-5-5- Straight sets @80%
Immediately after each set complete a 50ft handstand walk
WOD
“Airforce”
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.
Ca$hout
3 Rounds
20 GHD Sit-ups
Max Effort Toes to Bar
Rest 3 Minutes