Buy In: Row 500. Cat/Camel, Downward Facing Dog and Pigeon. Till you're feeling juiced.
Push Press 1x5@65,1x3@75, 1x Max Reps@85% (hone your craft here. don't settle for jerks. If you can't press the weight out, its too heavy. If you aren't sure, have a trainer help you.
In 7 Minutes climb the following ladder (thruster weight is 65/100, pullups are chest to bar):
continue adding 3 reps each time. Post total reps to comments.