HAPPY BIRTHDAY COACH MIKE! 

1) For time:

4 rounds:
400m run
5 thrusters (115/85) (rx+135/95)
10 front squats (115/85) (rx+135/95)

2) After Party!  

Alternating double tabata (4 rounds each):
a) :40 flutter kicks, :20 off
b) :40 hollow rocks, :20 off