Warm up
Band Pull Aparts from different ankles, perform total
30-40 reps, each rep hold for 1-2 sec.

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

2 rounds
2:00 cardio
10+10 single arm kb hang snatches @light weight
10+10 single arm kb bottom up press
10+10 lateral box step ups
:40 Plank Hold

Then start to build for thruster weight