It's like a thruster, but better

Strength

E3M12M

12 / 10 / 8 / 6 Push Press
60% / 65% / 70% / 75% of 1RM Push Press
Each set of PP is followed by 6 Ring Rows w/ 2s pause

MetCon

4 Rounds for Time:

FITNESS
4 Rounds for Time:
7 Clusters 75/55
15 Hanging Knee Raises or MB Sit-ups
50 Single Unders

PERFORMANCE
4 Rounds for Time:
7 Clusters 95/65
15 T2B
35 Double Unders

COMPETITION
4 Rounds for Time:
7 Clusters 135/95
15 T2B
50 Double Unders

*15min time cap