For time:
20 Thrusters, 115/75 lbs
Run, 400 m
20 Burpee Pull-ups
Run, 400 m
20 Clean & Jerks, 115/75 lbs
Goal: Sub 12 mins

Post Work
For quality:
3x 12 Kneeling Landmine Press, pick load
3x 10 Alternating Rotational Slam Balls, pick load