Well we finally get an opportunity to show some improvement - And without a major skill, you can simply show if you have the ability to go harder now than in 2014. I do recommend breaking 21 and 18 thrusters at 11/10 and 10/8 if you think you'll burn up -- I remember going unbroken and just dying at 15/12 sets. Practice and work your step-back burpees, they will be pivotal for this.
Prep --
1) 2k Row, every 500m Get off and do 15 Air Squats -- Done @ moderate pace.
***PM Group please do: Airdyne 2.0 distance, every 0.5 distance do 15 squats**
2) 5 x 3 - Thruster from floor @ 95, 95, 115, 135, 155 // 65, 65, 75, 85, 95 -- Work speed out of the squat clean into the Thrusters.
3) 3 rounds:
2 Muscle-Ups
3 Thrusters 95/65
4 Bar Facing Burpees
5 Box Jumps
6 KBS
8 Wall-Ball
10 Mountain Climbers
30 DU
Rest 2mins
4) Perform the 15&12 sets of the workout, practice your burpee pacing. Should be roughly 1:20-1:30 pace for 15 burpees, and 1:00-1:10 pace for 12.
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