Strength
Thruster 5-3-2-2
Seated Box Jump 4 x 8
Lateral Lunge 4 x 8
Calisthenics
3 rounds
10 Scap Pull up
5 Strict Pull up
15 Hanging Knee Raise
(5 Burpee each time you break before completing a round, rest as needed between rounds)
Conditioning
5 rounds
20 Hindu Squats
20 Double Under
20 Russian KB Swing