Warm up
3 rounds
50 Single Unders
10 Dynamic Squat Stretch
:30 Single Arm OH Hold (R/L)

Metcon
3-5 sets:

4 min AMRAP
10-15 Single Arm Thruster (right)
30-50 Double Under
10-15 Single Arm Thruster (left)
30-50 Double Under

-1 min rest bwn sets
-Start round where previous round ended

Accessory Work

3 rounds:
15 Weighted Hip Bridges
10 Windmills (each side)
10-15 Suitcase Deadlift (each side)

Goal would be doing 5 x 4 min amraps with 15 reps of thrusters and 50 reps of double unders but make it smart for yourself. Thrusters should be mostly unbroken sets, dont rush on them but keep working. Double unders should be done also mostly unbroken sets. So with this notifications pick up your reps and dont give up! have fun, I enjoyed doing this workout!
RX weights the normal ones with db 15/22,5kg and kb 16/24kg but use what you have.