Strength

Thruster; work up to a heavy triple, after warming up use no more than 3-4 sets.

Conditioning

Choose either A, B, or C:

A) Thrusters (95/65) & Bar-Facing Burpees

15-12-9-6-3

B) Thrusters & Bar-Facing Burpees

18-15-12-9-6-3

C) Thrusters & Bar-Facing Burpees

21-18-15-12-9-6-3