Buy in: Tabata downdog progression. Mobilize.
Thrusters 5 sets of 10 reps (unbroken) Progressive loading (add weight each set or until you reach a challenging enough weight). Not for time. Rest as needed between sets.
3 sets of
5 Muscle-Ups (ring or bar)
10 Handstand Push Ups
15 GHD or Ab-mat sit-ups