Warm Up
3 rounds
1 min row
15 glute bridges
15 ring rows
3+3 single arm devils press on 1st and 2nd round, 3rd round do 3 devils press 2xrx dumbbells

Metcon
2-3 sets
2 rounds for time
20/16 calories rowing
6-8 devils press @rx dumbbells x 2
time target about 4 minutes, rest 1:1 bwn sets or alt time full round with partner

Strenght (20-25min)
Thruster 5-5-5-3-3-3-1-1-1, building in weights to today heavy single
rest 1-2 min bwn sets. Start very light and build up 2.5-7.5kg jumps.

Accessory Work
2-3x12-15 reps of dumbbell lateral raises
2-3x12-15 reps Toe up RDL @light weight
2-3x8-12 rolled up ghd back extensions
rest as needed