Warmup:
Some PVC stuff

50m jog
50m sprint
100m jog
100m sprint
400m jog

My sprints weren't sprints cause my hamstring was hurting. I also opted out of the back squats that were the first half of the workout and did some resistance stretching instead.

Workout:
For time, 10-9-8-7-6-5-4-3-2-1 of:
Thrusters (65 lbs)
Knees to Elbows

8:34. I basically killed this workout. Boom.