Warm Up:
400 m Run/500 m Row
10 Air Squats...
15 Toes to Bar
20 Lunges
25 Sit Ups

Dynamic Warm Up
Stretch & Mobility on own


Part A: 5 K Row (5,000 m)

3 Minute Rest.. then:

Part B: "Fran"


Thrusters (95/65)
Pull Ups

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