Weightlifting: Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Go heavy, look for a weight that is the heaviest weight you can do for this complex. Have fun!
Conditioning: 3 rounds of GHD sit ups 10-15 reps Hip and Back Extension 10-15 reps Mountain Climbers on the rings OR Ring crunches 10-15 reps
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