Before beginning the workout, warm up with dynamic stretching and mobility exercises for the shoulders, hips, and wrists. For thrusters, use a weight that allows for good form and technique. If 155/105 lbs is too heavy, reduce the weight to maintain proper technique and safety. For weighted strict pull-ups, use a weight that challenges you but allows for proper form and technique. If 45/25 lbs is too heavy, reduce the weight or modify it with regular strict pull-ups. Complete each round of 15-12-9 reps as quickly as possible while maintaining proper form and technique. Rest as needed between rounds. This workout is a high-intensity challenge that requires a balance of strength and endurance. Pace yourself throughout the workout and finish with a cooldown involving stretching and foam rolling to aid in recovery.