Warm up
3 rounds
10/side skaters
5/side single leg KB RDLs @ 21X1
5 push ups
15 band pull aparts


Mobility
2 sets
front rack stretch x 30 seconds
wrist ups x 10 each side
wrist rolls x 10


Strength
every 1:30 for 6 sets
1 power clean
1 hang squat clean
1 split jerk
start at 55-65% and build load

WOD
"Air Force minus burpees"
For Time
20 thrusters
20 sumo deadlift high pull
20 push jerks
20 OHS
20 front squats
95/65 75/55 45/35

cool down
seated forward fold x 1:00
bound angle x 1:00
child's pose x 1:00