Buy in:5 reps Unloaded barbell complex- RDL's, bent over rows, hang power cleans,strict press,back squat, thruster. Mobilize.
Thrusters: 5 sets of 5 reps progressive loading.
50 thrusters 75/115
every time you take a break (set the bar down) (resting the bar on your back is taking a break Russ)(suffering in the front rack is not taking a break), complete
5 chest to bar pullups
15 push ups
25 air squats