Every 1 min for 12 mins do:
Min 1: 12 Clean & Jerks, 115/75 lbs
Min 2: 12 Thrusters, 115/75 lbs
Min 3: 12 Bar Facing Burpees

Post Work
3 rounds for quality of:
Bike, 3 mins
10 L/10 R Samson Stretches
10 L/10 Rx [ 1 Reverse Lunge + 1 Banded Lat Stretch ]