A. Find your 1 rep max thruster.
B. 6 minute AMRAP of:
4 power cleans (155/115, or scale down to the 70-75% range)
20 double-unders
40 single skips.
If you are not proficient at double-unders, just do 60 singles, OR reduce the number of DUs. Ideally the DUs should be done in one set, or two at most. Power clean weight should be challenging, but not unreasonable. This is a short workout, so pick something that allows you to keep moving.
C. 3 rounds, not for time:
10-25 GHD sit-ups
10-20 hip/back extensions (https://www.youtube.com/watch?v=RDNIPcmP5vs).