140725 ~ Air Force..esque!

Skill:

12 Min To Complete the following:

If MU's then...

a. 1 rnd of MU Progressions

b. 6 min AMRAP: Death By MU **If out before the 3rd min, continue with 1 MU EMOM**

If MU Progresions then...

a. 1 rnd of MU Progressions

b. 6 min MU Attempts

If Strict Pullups then...

a. 1 rnd of Progressions

b. 6 min AMRAP: Death By Pullup **Doubling** i.e. Min 1:1 PU, Min 2: 2 PU, Min 3: 4 PU, Min 4: 8 PU etc..

Strength:

10 min to find Hang Clean Triple

Conditioning:

Complete For Time

"Air Force..esque"

20 Thrusters (95/65#)

20 Ring Dips

20 Push Jerks

20 OHS

20 Pistols

**EMOM 20 DU's**

Each athlete must do 20 DU's at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next movement once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 20 DU's. There is a 20 min cap.

Cash Out

50 Russian KBS

50 GHD Situps

50 GHD Pullups

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