Strength/skill: (in class)
every 90s for 6 rounds (9min)
1 thruster working up to max (from racks)
* suggested loading: 55-60-65-70%-max (% Of front squat)
Conditioning“The Box Prince” (in class) 
5 Rounds, resting 1:00 between efforts:
7 box jump overs (24”/20)
9 Thrusters (95/65)
7 box jump overs (24/20)
15/12 Calorie Row
Bike Recovery + Skill Refinement
3 Rounds, Not for Score:
5:00 Recovery Bike
*After each 5:00 interval, complete:
7-10 Pausing Overhead Squats (95/65)
:20s GHD Supine Hold
:20s Hip Extension Hold