First:
3 Sets Back Squats: 6-8 Reps
After each set do 10 toes to bar/rings

Then:
In teams of 2 (One person runs, the other lifts)
For time:
135/105 pound Thruster, 15 reps
Run 2 Laps
95/65 pound Thruster, 20 reps
Run 4 Laps
65/45 pound Thruster, 30 reps
Run 6 laps

First part is for quality. Check form and ensure midline stability and core to extremity discipline. Meaning keep your butt back, chest up, and weight over your heels. Substitute 1 min planks for toes to bar if you need to.

Second part is a team effort. Try to finish the thrusters before your partner gets back from the run. This workout is serious conditioning, and will be one of the last ones before V-Day Massacre. Go balls out, but remember your form. For fitness goals sub the weights: Round 1 (95/65) Round 2 (65/45) Round 3 (Bar Only 45/35)