The metcon today should be heavy, but fast. Scale so that you can string at least 5 thrusters in the set of 15’s. If doing single unders, keep to a 1:1 ratio of 90/60/30.

Strength

Take 20 Minutes to find a 2RM Front Squat

Conditioning

For time:
15 thrusters, 135/95#
90 double unders
12 thrusters
60 double unders
9 thrusters
30 double unders