Strength

Thruster 5-3-2-2 @ 60,70,75,80% of your TM

1/2 Kneeling DB Press 4 x 5 e/a

Calisthenics

3-5 rounds

10 Ring Row or TRX Row

15 GHD Sit Up

25 ButterFly Sit up

Conditioning

5 rounds

20 Double Under

20 Slam Ball