Warm Up
2 rounds
2 min bike erg or row
12 GTOH+Halo with plate 10/15kg
12 pause goblet squats
6+6 single arm plate press
1:00 Plank Hold

Metcon
4-5 sets
12 double db deadlifts
9 double db hang power cleans
6 double db push press
rest 30-45s bwn sets

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%

Optional 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