Metcon Prep
2 sets
7/5 cal row + 4 thrusters + 4 ttb/k2e with 1 min rest bwn set.

Metcon
21-15-9 reps for time:
Calories of rowing (women 17-12-7 calories)
Burpee over rower
DB Thrusters @12.5-15/20-22.5kg's

Split Reps smartly! Goal would be in 2-3 sets on first 21 rep round, with calculated breaks 10-15 sec, then when go further
15 rep round maybe in 2 sets and last 9 rep round try to go unbroken.
If necessary to keep workout more "straight" to you scale reps for 15-12-9 on burpee over rower and thrusters
time target is 7-8 min. cap 10 minutes.

Accessory Work
4-5 sets of :
Double unders x 20-40 reps + 30-50 % of max reps toes to bars
rest 1-2 min bwn

Cool down
2-3 min light cardio
1+1 min quad strech
1+1 min banded bully strech
1+1 min banded lat strech