Warm up: CFWUx2Pre-mobility: Squat mobility (standing, touch toes, squat, elbows in, hands up, stand up) x 12
Health and Fitness

A. Four sets of:

A1. Back Squat x 6-8 reps @ 2211, Rest 60 seconds

A2. Half Turkish Get-Ups x 5 reps each side, Rest 60 seconds
B. Fran 

21-15-9

Thrusters

Pull ups or ring rows
Classic: 

A. Build to a heavy single 

Back Squat (start at 50%) 

Use as a guide:

5(50%)-5(60%)-5(70%)-3(75%)-3(80%)-2(85%)-2(90%)-1(95%)-1(95%+)-1(95%+)  

Rest 3 minutes between sets
B. Complete 3 sets

Handstand Holds x max time up to 60s, 

If you have the skill complete Handstand Push-Ups x Max Reps, Rest 3 minutes
B. Fran 

21-15-9 

Thrusters (95/65) 

Pull ups

Mobility: Barbell quad smash, banded overhead