Strength-
-Ring Push Ups 5×5-10 w/2 sec pause at top and bottom
-1 x Max Effort
Conditioning-
“Annie”
50-40-30-20-10
Double Unders/Strait Leg Sit Ups
Death by Thrusters 95/65
Start with 5 Thrusters and add 1 each minute until you cannot complete the work within the minute.