Warm up
Foam rolling and short mobility as needed
then

2 rounds
1:30 cardio machine
5+5 single arm sots press
35 single unders
15 plate hops
5+5 single arm db thruster
then 2 sets to climb for wod weight
3+3 db ohs
15 du
5 db thruster
second set should be done with wod weights

WOD
For time
3 rounds
35 double unders
5+5 single arm db ohs
straight to
3 rounds
35 double unders
10 db thrusters @ rx dumbbells
time target 6-8 min , cap 9 min.
goal is to do unbroken set always on both movements

Strenght
Every 1.5 min for 10 times (15 mins)
hang power clean + tng squat clean + push jerk @50-80% of 1rm
then
5-4-3-2-1 reps to build heavy set for single for Thruster, barbell taken from floor.
rest 1-2 min bwn sets ( first rep can be squat clean thruster or power clean and then do 5 thrusters etc..)

Accessory Work
2-3 rounds
16-20 landmine twist @5/10kg extra weight on barbell
10+10 half kneeling landmine press
20-30 deadbugs
rest 1-2 min