Advance:
Every 3 minutes for 6 sets:

10 Thrusters 75/55

15 Toes to Bar

25 Double Unders

Fitness:
Every 3 minutes for 6 sets:

10 Thrusters 45/35

15 V-ups 

40 Single Unders

 

Dead Lift

10-10-10

Touch and go deadlifts

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