Warm Up
2 rounds
2 min cardio machine
10/10 lateral box step ups
10/10 single arm z-press
10-20 hollow rocks

Then start to build for thruster weight

Strenght/conditioning (20 min)
before thruster set : perform 40 sec of double unders, rest 20-40 sec and hit the barbell
Thruster 10-8 and 3x6reps @55-60-65-70-75% of 1rm
rest 2-3 min bwn sets

Metcon
2 sets, alt time with partner
15-12-9 reps
calories machine
wall ball shots
Women calories 12-10-7.
target time is sub 4 min on each set.