Begin with a thorough warm-up, including dynamic stretching and mobility exercises to prepare your body for the workout. For the first part of the workout, complete 12 thrusters at the prescribed weight (135/95 lbs) followed by 12 hand release push-ups. Repeat for 9 and 6 reps respectively. Transition to the 2km row, pacing yourself to maintain a steady effort throughout. Finish the workout with 6, 9, and 12 reps of thrusters and hand release push-ups at a lighter weight (95/65 lbs). Remember to focus on proper form and technique throughout the workout, and scale movements as needed to maintain safety and intensity. Cool down with light cardio and stretching after the workout.