Warm Up
2 rounds
2 min cardio machine
12 GTOH+Halo with plate 10/15kg
12 pause goblet squats
6+6 single arm plate press
1:00 Plank Hold
Then start to build for thruster weight

Strenght (20-25min)
Thruster 5-5-5-3-3-3-1-1-1, building in weights to today heavy single
rest 1-2 min bwn sets

Metcon
3 rounds for time
15/12 calories machine
10 heavy db snatch @25-32,5kg/15-22.5kg db
10 weighted box step ups, with db
time target 6-8 minutes.