Warmup
10 min AMRAP
10 air squats
5 odd object squat cleans (build weight as you can)
10 push ups
3 hollow arch rolls each direction https://www.youtube.com/watch?v=U3UYDspctYg
Thrusters
5×6 reps. Build in weight each set if you can.
Wod
30-20-10
-thrusters
-V-ups, sub Toes to bar (if you have a bar), hollow rocks or alternating hollow arch roll
Developmental
5 sets
10 pike pushups (scale up to strict HSPU)
10 pulls (pull ups, ring rows, sheet/table rows etc)
10 alternating cossack squats. Add weight if you have good posture, or weighted pistol if you can