Trey hits some pull-ups during a metcon while Ady demonstrates a solid front squat.
Strength
Strict Pull-ups
3 x N
Conditioning
"Air Force WOD"
For time:
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats
Loads are 95#/65#. 20 min cap.
At the beginning of each minute (including the first minute), perform 4 burpees. The rest of the minute is used to complete as many reps as possible of each exercise. Move to the next exercise only when you've completed all 20 reps of the exercise you're currently doing. There will be a timer that goes off once a minute - if you are in the middle of a rep when it goes off, complete that rep and then start your 4 burpees.
Finale
Mob something for at least 4:00.
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