SUNDAY

"Air Force WoD"

For Time:

Option #1 (RX'd)
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)

Option #2
16 Thrusters (115/80)
16 Sumo deadlift high pulls (115/80)
16 Push jerks (115/80)
16 Overhead squats (115/80)
16 Front squats (115/80)

Option #3
12 Thrusters (135/95)
12 Sumo deadlift high pulls (135/95)
12 Push jerks (135/95)
12 Overhead squats (135/95)
12 Front squats (135/95)

Option B.A.M.F.
10 Thrusters (155/105)
10 Sumo deadlift high pulls (155/105)
10 Push jerks (155/105)
10 Overhead squats (155/105)
10 Front squats (155/105)

*You must do four burpees at the beginning of every minute before moving on to the barbell work, including the first minute. You are allowed to move to the next movement once you've completed all of the reps for the previous movement. If the minute clock beeps during a repetition you can complete that rep, then start your burpees. **There will be a 20 minute time limit.**