A- WU- 3 Minute AMRAP @ 70% RPE of: 20 Banded Pull Apart/10 Calorie Row + 3 RNFT of: 5 D.B. Thruster (Light)/3 Strict Chin Up (Ring Row)/5 D.B. DeadLift
B- Thruster- 12-15 Minutes To A Challenging Triple + 3 Rounds of: 1 Thruster/3 Pull Up @ 75% RPE
Notes: Bar starts on the ground/The intent is to get a little weight on the bar not set a new 3rm (if you do set a 3rm congrats) and certainly not burn yourself out.
C- Fran- 21/15/9 RFT of: Thruster (95/65)/Pull Ups or 21/15/9 RFT of: Thruster (75/45)/Band Assisted Pull Up
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