Warm-up:
200m Run then 3rds of:
5 Strict Chin-up
5 Tall Box Jump
5 Reverse Burpee

Fran
21-15-9
Thrusters (95/65)
Pull-ups

Finish:
3sets
Barbell Hip Thrusters x 8 medium heavy
Single Arm DB Seated Press x 6 each