21-15-9:

Thrusters (42/30 kg)
Pull-ups

WARM UP:
Spiderman Stretch w/ Twist
Inch Worm Push-ups
10 x Kipping Swings
20 x Sit-ups
10 x Single leg glute bridge
3 Rounds: (10/8 kg Dumbells)
3 x Deadlift
3 x Power Clean
3 x Front Squat
3 x Thruster
Row 100m

SCALING:

Reduce weight of thrusters
Banded Pull-ups
Reduce reps to 15-12-9 or 12-9-6 for one or both of the exercises