Warm Up
3 rounds
1 min air bike
40-50 single unders
5+5 step back/forward/walking lunges
5 burpees
10 goblet squats
5+5 single arm press
then some front rack / squat / oh mobility as needed and start prep for intervals

CF Metcon
6-8 sets, new set every 2 minutes
3 squat clean thrusters @60/42.5kg (max 70% of 1rm thrusters)
6 bar facing burpees
18 double unders
time target under 1 min on each time, cap yourself also on 1 min on double unders. GO fast on each set.

Strenght
Build to heavy 3 rep set of thrusters in 8 minutes right after last set of intervals.
barbell taken from floor, and first one can be squat clean thruster

Strenght&Accessory Work
3 sets
15-25m front rack hold lunge walk @16/24kg kettlebells
max meters HSW or calories ski erg or toes to bars in 45 sec @fast pace after lunges
rest 2-3 min bwn