Warm up 

Combo activation #7

3x

1. Row/ run 30 seconds

2. 7 lateral lunges

3. Row/ run 30 seconds

4. 20 hitchhikers

5. Row/ run 30 seconds

6. 20 leg curls (rower seat/Swiss ball) or floor bridges

WOD

Fran

21-15-9

Thrusters

Pull ups