Five sets of:
Shoulder Press x 2 reps + Push Press x Max Reps @ 11X1
(strict press twice as heavy as you can, then push press as many times as possible at tempo)
Rest 15 seconds
Push-Ups x Max Reps in 45 seconds
(practice PERFECT plank position )
Rest 15 seconds
Side Plank x 45 seconds each side
Rest 2-3 minutes;
and then,

Perform 7 thrusters and 3 burpees on the minute, every minute, for ten minutes.
A coach will select your weight.