Warm Up
2 rounds
2 min cardio machine
12 GTOH+Halo with plate 10/15kg
12 pause goblet squats
6+6 single arm plate press
1:00 Plank Hold
Then start to build for thruster weight

Strenght and Conditioning
emom 5
5 thrusters @60-65%
rest 1 min
emom 5
3 thrusters @70-75%
rest 1 min
every 30 sec for 5 mins (10 singles)
1 thruster @80-85%

Metcon
2 sets
2 rounds for time
20/16 calories rowing or 16/12 cal air bike
6-8 single arm devils press alt hand
time target about 4 minutes, rest 1:1 bwn sets or alt time full round with partner