Warm up:
200 m run (once)
3 rounds or 10 mins of
10 air squats
10 push ups
10 walking lunges alternating legs
+
Then
+
Front Squat build to a heavy triple in 15 minutes
Rest 3-4 mins between sets
+
Then
+
5 rounds for time
3 thrusters 115# (if not bar us DB or KB in each hand weight is your preference, tough)
6 Handstand pushups
9 box jumps 20-24 in
Cool down:
walk 200m
10-15 mins of Dynamic hip and shoulder stretching