Buy in: Tabata row, jumping jacks or double unders. Tabata downdog progression. Mobilize.
5 sets of 3 reps alternating of:
Finisher: Max reps in 1 minute of thrusters@ 53/75 rest 1 minute then max reps in one minute of back squat at 95/135. Go in heats if you have to. Thrusters come off of the ground.