5 rounds each for time of:
Row 21 Calories
3 Muscle ups (6 chest to bar or 12 pull ups)
Thruster weight should be a weight that can be done in 1-2 sets but ideally 1 set but moderately heavy load. It should not be a weight that feels comfortable to do more than 7 reps. Your trainers and peers will be encouraging you to add more to maintain the moderate to heavy load/intensity.
Post round times to the whiteboard, and total time to the Zen.