Different kind of wod for you today. The thrusters should be on the 'heavy' side, going too light will make this workout too much about the burpees. For the burpees, stay sideways and keep the pace up. Letting yourself slow down here will drastically reduce the intensity because of the forced rests. For the lunge portion, go hard but make sure that you are taking proper steps and have control throughout the movement, no knees crashing down or garbage positions just to save a few seconds.