MONDAY

They say, the shorter the workout, the longer the warmup should be.

So . . .

Part A

3 Rounds-Moderate Pace

15/12 Cal Bike

10 Air Squats

15/12 Cal Row

10 Empty Barbell Push Presses

10 Ring Rows

Part B

10-15 Minutes of thruster and pull-up practice

Part C

Fran

21-15-9

Thrusters 95/65

Pull-Ups

Scaled: 75/55, Ring Rows