Warm up
6-8 min amrap
10 Inchworms
20 Air squats
10 kips in bar or rings
5+4+3 (Hanging) shoulder shrugs-knee raises, toes to bars
10 hip bridges
10 sec handstand hold

Take 15 min to find a daily heavy thruster

3 rounds for time
20 Toes to bars
20 burpees over bar, lateral
20-15-10 Thrusters

L1: 50/35-60/43-70/47,5kg
L2: 40/30-45/32-50/35kg
L3: 40/30 on all, hanging knee raises
L4: 30/20 on all, 25 ab-mat sit ups