Strength:

5 Rounds:

Thrusters:

Build to a Challenging set of 8.

Tuck Sit/L-sit:

Practice holds. if you can hold well start pulling the knees higher. Aim for 20-30 seconds a round

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Conditioning:

Every 4 minutes for 4 Rounds:

10 unbroken push up (scale as needed)

20 alt DB front rack single leg step ups

10/10 single arm DB thrusters