RX
1. Warm-Up
2 Rounds
30 Double Unders
20 Box Jumps
10 Handstand Push-Ups
2. Lift
Find a 1RM Push Jerk
3. MetCon
“AirForce WOD”
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat
This workout is done with 95/65lbs.
The workout begins with 4 burpees and at the start of minute perform 4 burpees.
The time cap is 20 minutes. Scale appropriately!
SCALED
1. Warm-Up
2 Rounds
60 Single Unders
20 Step-ups
10 Push-Ups
2. Lift
Skill: Push Jerk
3. MetCon
For Time:
20 DB Thrusters
20 KB Sumo deadlift high pulls
20 DB Push Press
20 Overhead squats w/ PVC
20 Goblet squats
The workout begins with 4 burpees and at the start of minute perform 4 burpees.
The time cap is 20 minutes. Scale appropriately!
COMPETITION
1. Side Work
3 Rounds
Max Strict Ring Dips in 1 Minute
Rest 1 Minute