It's late!  I've been reading some good stuff tonight and I got carried away with my research.  So...I am making this an abbreviated post.

Warm-up:

• DS/BM, wrists, P/S
  
• Run
• Walking pull-ups, 10 minutes
  

Workout, part I:

• Deadlift

Workout, part II:

• TGU, work up to the heaviest load you can do safely with each arm.

Workout, part III:
Seven minute AMRAP:

• Single arm thruster x7 (right arm)
• Sit-up x7
• Single arm thruster x7 (left arm)
• Sit-up x7