Warm-up
EMOM 5
Min 1: 4 Burpees + 10 Thrusters
Min 2: 4 Burpees + 10 Sumo Deadlift High Pull
Min 3: 4 Burpees + 10 Push Jerks
Min 4: 4 Burpees + 10 Overhead Squats
Min 5: 4 Burpees + 10 Front Squats
Then with a Mini Band
2 Rounds of
15 Clams
15 Single Leg Hamstring Curls
15 Single Leg Hip Raises
Mobility
Hips
Hamstrings
Strength
E2MOM12
Tempo Deadlift – 5 Reps
3-1-1-1
*If completing the set properly, it should take 30s for the 5 reps.
WOD
“Airforce”
20 Thrusters 95|65
20 Sumo Deadlift High-Pulls 95|65
20 Push Jerks 95|65
20 Overhead Squats 95|65
20 Front Squats 95|65
Athletes must complete 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work.
Athletes are allowed to move to the next barbell skill once 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.
Level 2- (75|55), 3 Burpees
Level 1- (65|35), 2 Burpees
Extra Work
EMOM 12
Odd – 15/12 Cal Row
Even – Max L-Sit*
*Alternate between a ring supported L-Sit and a Pull Up Hang L-Sit. Scale the L-Sit as necessary (low feet, knee or knees tucked) to complete 20+ seconds each time.