Thursday

 #1. Strength: shoulder press

       3 rounds:

Amrap-1 minute shoulder press

Rest 1 minute and add weight

#2. Conditioning: 12 minutes Amrap

       7 Clean and Jerk 

       30 air squats

       15 Abmat sit ups

#3. Stamina: 4 rounds

       50 dubs

       Rest 30 seconds btw rounds