Warm up
3 rounds
50 single unders or 25 jumping jacks
10 dynamic squat strech
:30 Single Arm KB/DB OH hold (R/L)

Workout
4 min amrap
4 single arm thrusters (right)
4 Step back lunges (right leg and kb/db on right side shoulder carrying)
4 single arm thruster (left)
4 Step back lunges (left leg and kb/db on left side shoulder carrying)
rest 1 minute
4 min amrap
8 single arm thrusters (right)
8 Step back lunges (right leg and kb/db on right side shoulder carrying)
8 single arm thruster (left)
8 Step back lunges (left leg and kb/db on left side shoulder carrying)
rest 1 minute
4 min amrap
12 single arm thrusters (right)
12 Step back lunges (right leg and kb/db on right side shoulder carrying)
12 single arm thruster (left)
12 Step back lunges (left leg and kb/db on left side shoulder carrying)

Workout notes
start to work this out like its 15 min amrap, that 1 minute rest isnt much. Goal is to keep moderate/hard pace through metcon, but not pushing too hard too early.
RX weights with Kettlebell 16/24 kg and DB 15/22,5kg

Accessory
2-3 rounds
10-15 body rows with bedsheet or ring rows / plate rows / barbell rows..
10 t-spine open book
10-15 suitcase deadlifts (R/L)