For Time:

Row 1000m
50 Thrusters (20/15kg)
30 Pull-ups

WARM UP:

Calf Stretch
Samson Stretch
Spiderman Stretch
Torso Rotations
10 x Inch Worm Push-ups
10 x Kipping Swings
Jog 400m
5 Broad Jumps

SCALING:

Front Squat instead of Thruster if you cannot go overhead. Lunge if you cannot squat.
Jumping chest to bar pull-ups if you cannot complete 30 pull-ups