Warm Up

Every 4 minutes on the minute x 3 rounds

1 minute cardio of choice
10 med ball squats
10 med ball deadlifts
6 med ball cleans
hollow hold to failure rest remainder of minute
5-10 minute thruster progression and technique lesson

Strength

Every 1:30 minutes on the minutes x 10 rounds

Box jump x 3 reps build each set

Every 1:30 minutes on the minute x 4 rounds
KB Swings x 8 reps

WOD

3 rounds (8 min cap)

15 thrusters (95/65)
15 toes to bar