August 27, 2018

*If you cannot finish Air Force WOD in less than 10 min, you should not be doing Top Gun.
Air Force WOD (Time)
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)

TOP GUN (Time)
“Top Gun”
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
RX 135/95
* EMOM 4 Burpees
Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an 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 four burpees. There is a 20min cap.

Conditioning: 6 Rounds for Reps
The Ghost
1 minute of rowing for cals
1 minute of burpees
1 minute of double-unders
1 minute rest