Five rounds of:
10 thrusters, 95 lbs
works: quads, hams, glutes, chest, shoulders, endurance
my effort: 6
I designed this workout to be a) fast and b) a complete workout. The weight prescribed isn't very heavy, but the difficulty comes in managing the transition from the thruster to the burpees, as both are a very exhausting movement. Focus on minimizing the amount of rest taken (ideally, you'll need none), and concentrate on the next movement. It's a short workout, but long enough to thoroughly exhaust the body if performed correctly.