Warm Up
Run 400m
Goblet Squats (x20)
Banded Mobility Work
Hanging Shrug
Push Up Complex
Inch Worm into Squat
Burpee Complex

Skill Work
Sumo Deadlift High Pull
Push Jerks
Overhead Squats
Front Squats

EMOM 12 minutes of:
Min 1 – 2 Muscle Ups or 10 Ring Dips
Min 2 – 8 Toes to Bar or 16 Leg Raises

Rest 5 Minutes, then…

“The Air Force WOD”
20 Thrusters 
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

Weight for this workout is 95lb/65lb.  At the top of every minute you must do 4 burpees.  The workout starts with 4 burpees.