Strength

Every 3:00 x 4 sets

3 reps
reps 1& 2 @ 21×1 tempo

aim for around 75-80% of your max, same weight across sets

Conditioning

8-6-4-2
Thruster
Lateral Burpee Over the Bar

–rest 4:00–

X2

Cap: 10 min

Notes

Score is total WORKING Time, not including 4:00 rest. If you get capped, add one second for each rep not completed.

Burner today. Thrusters should be unbroken or in 2 sets in round 1. Burpees should be pushed knowing a long rest is coming.

In round 2, the goal is to hold on for as long as you can.