Am 5,6,9,11 Pm 3,4,5,6

Over Head Squat
4 on the min for 8 mins with a 3 sec pause on the first rep.

Air Force”

20 Thrusters (95/65)


20 Push Press

20 Overhead Squats

20 Front Squats

*This workout begins with four burpees. Every minute on the minute the athlete breaks from the barbell to complete four burpees. There is a 20 minute time cap.