For strength, work up to a heavy 3 rep back squat. Then, load the bar with a moderate thruster weight – it shouldn’t be so heavy that you can only do 2 or 3 thrusters at a time, but you aren’t expected to do all 10 unbroken either. It should be heavier than a “Fran” weight that you would use. Scale pull-ups to ring rows, jumping pull-ups, or banded pull-ups.

Strength

Back squat
3, 3, 3

Conditioning

3 rounds for time:
10 thrusters, 115/75#
20 pull-ups