Warm up
2 rounds
2 min cardio
5+5 single leg RDL
5+5 single arm half kneeling press on static lunge hold
5 tempo pause goblet squats
:30 wall walks
then some prep for thruster with barbell and start wod

Strenght
Thrusters 6x6 reps,building in weights
go new set every 2:30 minutes. Start very light

Metcon
For time with partner
1500/1200m row or 1300/1000m ski or 3000/2400m bike erg
60 wall ball shots
60 kb swings @12-20/20-28kg
you go i go!