Begin with a warm-up including shoulder mobility, leg strength exercises, and light thrusters with an empty barbell. Start the workout with 21 Thrusters at the prescribed weight (135 lbs for males, 95 lbs for females), focusing on a fluid transition from squat to overhead press. Scale the weight down if necessary to maintain form. Move to 21 Burpee Box Jumps at the prescribed height (24 inches for males, 20 inches for females), ensuring a safe landing and full hip extension at the top. Transition to 21 Handstand Push-Ups, maintaining a controlled descent and strong push. Scale to pike push-ups or wall walks if needed. Continue with sets of 15 and 9 reps for each exercise, keeping a consistent intensity and form. After completing the workout, cool down with light cardio and stretching, particularly focusing on your shoulders, legs, and core. The goal is to execute each rep with proper technique, balancing strength, and cardiovascular endurance throughout the workout.