Power
Thruster 3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
Metcon
Complete as many rounds as possible in 15 mins of:
20 Double under
15 Push Jerk (40/25 kg)
10 Sumo deadlift highpull (40/25 kg)
Overload
3 Rounds of:
1 Minute Handstand Hold
20 GHD Sit-ups