Warmup:
Foam Roll
500m Row
2 Rounds
20 Lunges
20 Air Squats
20 Jumping Jacks
20 Situps
20 Supermans
20 Shoulder press w/ bar

Strength:
Back Squat 5-5-5

Workout:
EMOM for 12 Minutes
6 Thrusters

Rest then complete 100 reps in any combination
Situps
Toes to Bar
Knees to Elbows