Warm Up
2 rounds
2 min run
10+10 step back lunges db on shoulder
10 single arm devils press alt hand
10+10 single arm thrusters
20 hollow rocks

Then start to build for thruster weight

Strenght and Conditioning
emom 5
5 thrusters @55-60%
rest 1 min
emom 5
3 thrusters @65-70%
rest 1 min
every 30 sec for 5 mins (10 singles)
1 thruster @75-80%

totally 5x5+5x3+5x1reps

WOD Prep after thrusters
2 sets
:30 bike erg mod/wod speed
8 db bench press @moderate -> wod weight
2 sandbag cleans @moderate -> wod weight

Metcon
2 sets
24/30 calories of bike erg
then

12-10-8 reps
Double DB Bench Press @RX DB's
6-5-4 reps
Sandbag cleans @35-45/45-68kg
rest 1:1 and repeat

First Complete the bike with mode/fast pace. Then 12 db bench, 6 sc
10 db bench, 5 sc and 8+4 reps. Rest same time it took and repeat.

.

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching