Monday:

Squat conditioning: (in class)
Every 3min x4
6 back squat @75% + 30ft front rack KB lunges AHAP

Conditioning: (in class) 18min cap
800m run
12 thrusters (135/95)
12 C2B pull-ups
400m run
9 Thrusters (165/115)
9 Bar MU
200m run
6 thrusters (185/125)
6 ring MU
*thruster weight should be completable in 2 sets or less. Sub jumping C2B, burpee pull-ups, 2x pull-ups & HRPU.