Warm Up
Assault Bike x 60 seconds (60-65% perceived effort)Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Walk Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backwardAssault Bike x 60 seconds (70-75% perceived effort)Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Broad Jumps  x 5-10 repsAssault Bike x 60 seconds (80-85% perceived effort)

Skill:  hip bridges
3 sets of 10 hip bridges with more weight than last time
in between sets:  handstand hold 30-45 secs



WOD  Air Force- OR Top Gun - same wod but with 135/95

For Britton- stationed in Qatar Afghanistan

For Time

20 Thrusters (95/65 lbs)

20 Sumo Deadlift High-Pulls (95/65 lbs)

20 Push Jerks (95/65 lbs)

20 Overhead Squats (95/65 lbs)

20 Front Squats (95/65 lbs)

4 Burpees at the top of each minute

Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.