181114

STRENGTH:
1a. Jerk 3Rm
1b. 3x10 Bent Over Row (heaviest possible)

SKILLS:
Kipping/Butterfly Pull Ups
Handstands/walk

MET-CON:
"Air Force"

20x Thrusters 40/30kg
20x Sumo Deadlift High Pulls
20x Push Jerks
20x Overhead Squats
20x Front Squats

Athlete must complete 4 Burpees every minute on the minute until completion.
This includes beginning the WOD with 4 Burpees