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 air bike
20 step back lunges
20 shoulder taps on push up plank
10 wall ball shots
:30 HS / Wall Walk Hold

Then start to build for thruster weight