“THE AIR FORCE WOD”

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The 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 four burpees.

For time:

Rx weight: (65/95)
20 Thrusters
20 Sumo-deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

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30 dumbbell burpees for time (25/45)

then

3 rounds

1 min elbow plank
15 supermans
1 min right side plank
15 right hip tap
1 min left side plan
15 left hip tap

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4 rounds

5 pullups
10 kettlebell snatch (35/53)
15 kettlebell walkling lunge (35/53)
20 box jumps (20/24)

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35-25-15

Calorie Rows
Barbell shoulder press (53/75)
Double unders

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15-13-11-9-7-5-3-1

Toes to bar
Situps
Flutter kicks

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5 Rounds(105/155)

12 power cleans
9 front squats
6 push jerks
3 pull ups

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4 Rounds (outside)

Start at the bottom of the driveway

2nd stop sign run
15 Kettlebell Swings (35/53)
20 Air squats

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50 Ball Cleans (14/20)
50 Jumping pullups
50 Wall-ball (14/20)
50 Russian Swing (35/53)
50 Air Squat
50 Push up
50 Box Jump (20/24)
50 Kettlebell Deadlift (35/53)
50 Sprawl
50 Mountain Climber

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21-15-9

Deadlifts(185/225)
Ring dips

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