In between each set of thrusters do a set of strict pull ups
If you have more than 5 pull ups add weight.
if you have no pull ups do negative pull ups or controlled ring rows.
Met Con - 1 rd for time
100 Double unders/ 200 single unders
25 KB swings
25 Ring dip/ Banded ring dips/ press ups
25 Thrusters (light)
100 Double unders/ 200 single unders.