Work

Minute 1:
10-15 Thrusters @ 65/95 or with DB @ 30/45
Minute 2:
10-15 DB hang cleans @ 30/45 or DB front squats
Minute 3:
10-15 Burpees
Minute 4:
Rest
Repeat x 5

 -  think slow steady pace that is maintainable

Mobility

Foam roll upper back - 2 minutes

Foam roll traps - 2 minutes

Foam roll armpits & lats - 2 minutes