Part 1: Thruster 3×1
Go heavy or just get warmed up. If you’re tired of thrusters do something different like cleans or snatches. Or work on front rack mobility.
Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75
Modify the thrusters by using dumbbells or kettlebells.
Modify the pullups by doing ring rows.
Box Jumps 10/8/6/4/2
Double Unders 50/40/30/20/10
Option 2: 2x single unders
Option 1+: 30/24 box; unbroken double unders