Warm Up
2 rounds
2 min cardio machine
5+5 squat strech
5 inch worm + push up
10+10 step back lunges
10+10 single arm push press
1:00 Plank Hold
Then start to build for thruster weight

Strenght (20-25min)
Thruster 5x5reps@65-70-75-80-85% of 1rm
rest 1.5-2.5 min bwn sets

Metcon
Emom 15
1) 10/8 cal air bike
2) 12/9 cal ski
3) 12/10 cal row
target is to go mod/fast or fast pace each interval and get at least 20s rest
so cap 40s on each movement, dont burn yourself at first rounds