Prepare for metcon
Focus on thrusters, building up to a heavier before the metcon, in less than 20 reps.

For time, TC 30min

200m run
40 Thrusters 20/15kg
40 Pullups

Rest 4 min

200m run
30 Thrusters 35/25kg
30 pull ups

Rest 4 min

200m run
20 Thrusters 50/35kg
20 Chest to bars

L1: 30/20-45/30-60/43kg, pullups-chest to bars-10 bar muscle ups
L2: RX
L3: Jumping pull ups- jumping chest to bar, 20/15kg on all
L4: Gobletsquat, ring rows