Strength:

A: Press, 4×8 @60%
B: Press, 4×3 @ 80%, 1×3+ @80%

Conditioning:

12 minute ascending ladder of:

  • 3 Thrusters (115/75)
  • 3 Box jumps (30/24)
  • 3 Chest to bar pull ups
  • 6 Thrusters (115/75)
  • 6 Box jumps (30/24)
  • 6 Chest to bar pull ups
  • 9 Thrusters (115/75)
  • 9 Box jumps (30/24)
  • 9 Chest to bar pull ups

….until 12 minutes is over.