Strength
1RM Thruster from rack
Conditioning
21-18-15-12-9-6-3 thrusters @95/65
3-6-9-12-15-18-21 burpees
short corner run after each round
example:
21 thrusters, 3 burpees, short corner run
18 thrusters,6 burpees, short corner run
15 thrusters, 9 burpees, short corner run
etc