Pre-workout
EMOM x 5
3 touch and go snatches

On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters (105/155 lb)

PureFit

On the 3:00: 4-5 rds
50 single-unders

10 ring rows

1 shuttle run (up and back the long way)

Max-reps DB thrusters 

Rest 1:00 between rds