5 x 6 Heavy DB Thrusters
5 x 10 Deload Pushups
8 rounds of 20 seconds on / 20 seconds off alternating between the following two exercises:
Prone Hand Stand Plank
Static Bar Hang
Complete the following as fast as possible:
300m run
15 Burpees
600m run
15 Burpees
300m run
15 Burpees