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0:00-0:10: Warmup: 40ft skips, 40ft butt kickers, 40ft high knees, 40ft side shuffle each direction, 20ft Duck walk, 20 PVC Pass thrus, 20 chest pops, 10 arm circle in each direction
Pre-mobility: Bottom Squat hold with Barbell

Health:
A. 4 sets:
A1. RDL x 6-8 reps @ 22X1, rest 30s
A2. Single arm DB Chest press x 10 each, rest 30s

B. “FRAN”
21-15-9
Thrusters
Pull ups or ring rows
Classic:
A. 0:10-0:30
Every 3 minutes, for 18 minutes (6 sets) of:
Squat Clean x 1.1.1 (rest 10 seconds between singles)

B. “FRAN”
21-15-9
Thrusters
Pull ups or ring rows