WARM UP – MOBILITY

Dynamic joint warm-up

Bench overhead + Dip extension stretch (2x 30s each)

WOD A

EMOM x 12 min (4 sets of each alternating)

1) 40-50 Doubleunders (~45s practice)

2) 6-8 Pause Ring Dips (Hold the top of each rep for a full 2s)

3) 8-12 Toes to bar

WOD B

Review/Warm-up 5 barbell movements with and empty barbell:

AIR FORCE

Complete for time:

20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squat

Rx: 95/65

But… You must complete four burpees at the start of every minute (including the first) before moving on to the barbell reps.

(20 min time cap – 20:00 + uncompleted barbell reps)