Warm Up
2 rounds
2 min run
10+10 step back lunges db on shoulder
10 single arm devils press alt hand
10+10 single arm push press
:40 Plank Hold

Then start to build for thruster weight

Strenght and Conditioning
emom 5
5 thrusters @55-60%
rest 1 min
emom 5
3 thrusters @65-70%
rest 1 min
every 30 sec for 5 mins (10 singles)
1 thruster @75-80%

totally 5x5+5x3+10x1reps

Metcon
Every 2 min for 8 minutes (4 sets)
6-8 deadlifts @40-50%
8-10 bar over burpees