Buy In: 10 reps band shoulder complex, band pull aparts, no money. Foam roll your upper back.
Bench Press 1x5@65%,2x3@75%, 1x Max Reps@85%.
then 10 minute EMOM:
At the top of the minute complete 5 Pullups
with the time remaining, complete as many thrusters as possible 65/95.
Trainers if the rig is crowded, have athletes stagger their start by 30 seconds.