A) For quality complete:
50m double kb front rack carry (53/35lb)
30 hollow rocks
50m double kb farmers carry
30 alt. Single leg V-ups
50m double kb farmers carry
30 strict abmat situps (no arm swing)
50m double kb farmers carry
30 kb plank drag throughs
B) “Airforce”
For time w/ 4 burpees EMOM:
20 Thrusters (95/65lb)
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
*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 they have completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.
**13 minute time cap
***Modifications: 2-3 burpees per minute
