Endurance

Double Unders  100,75,50,25

Burpees  10,20,30,40

Then.

Strength

Squat Clean Thruster

15 @ 95#/63#

10 @ 115#/78#

5 @ 135#/93#

Post times.

Coaching Tips:  Scale load and movements to match your current fitness level.  The substitution for double unders is 3X's the number in singles. 100 double unders is 300 singles. Chest to deck, knees locked out throughout the push up portion of the burpees is required in order to be legit. The squat clean thruster is just as it reads. Clean the bar from the floor and perform a thruster. You can receive the bar in a squat and go into your thruster or you can power clean it and do your thruster. The lift must start from the floor. Have the extra plates near by to make the quick addition on to the bar.