WOD:
Option 1:
A. Every :90 x 4
1 Power Clean + 2 Thrusters 

B. For Time:
2000m/1800m Row
30 Bar Muscle-Ups (Burpee Kipping Pull-Ups)
40 Thrusters (115/85)(scale to a weight you can do sets of 7-8 with)

Option 2:
Tabata!
3 Rounds of:
3 x tabata banded good mornings
3 x tabata scissor kicks
3 x tabata banded hip
3 x tabata seated banded pull downs
3 x tabata shuttle sprints

22ish minutes of tabata burn