Grab two dumbbells, and plan to keep them in hand throughout workout. You will flow from movement to movement non-stop until complex is complete, then repeat after a brief rest period.
Video for Thrusters below, I think you know the rest listed. If not let me know
Every movement is 10 reps
4 total rounds, then...
1 mile run outside or on treadmill
Cool-down with 100 crunches