Mobility 10 minutes
+
GHD sit ups 3x15 (kick the knees out on the way up)
Then
+Front Squat 4-4-4-4-amrap (last set is for max reps), build to a heavy 3-4 minutes rest
then
+
Descending ladder: 10,9,8,7,6,5,4,3,2,1
Thrusters -moderate weight
Toes to Bar