WOD Prep after thrusters
2 sets
8/10 cal air bike
6-8 push ups + 6-8 ghd/toes to bars + 1 rope climb or 2-3 strict pull ups

Metcon
3-4 sets
16/20 calories of assault bike
15-20 push ups
10-15 ghd sit ups or toes to bars
2-3 rope climbs or 8-12 strict chin ups (try to go for 3-4 reps at once)
rest 1:1 bwn sets
time target : sub 4 min , cap 6min on each set.
Keep bike moderate/fast (W/M 250 /350+ watts)
Push ups should be done in 1-2 sets, and body needs to be like "plank hold". Chest is the first and last part to touch the floor and come off!
GHD/TTB go and try for unbroken set.
Rope climbs / strict chin ups should be done under 2 minutes.
This is classic Crossfit style workout!
Put the total time of your sets on result area and let us know the times of each set.