Weightlifting:
Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Go heavy, look for a weight that is the heaviest weight you can do for this complex. Have fun!
Conditioning:
3 rounds of
GHD sit ups 10-15 reps
Hip and Back Extension 10-15 reps
Mountain Climbers on the rings OR Ring crunches 10-15 reps
Post loads to the Zen.