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