Warm up 

Aerobic warm up #1

3 consecutive rounds

30 seconds no break

1. Lateral jumps

2. Skater jumps

3. Mountain climber

4. High knees

5. Butt kicks

Then... 

3 rounds of:

(Forward and backward 5 steps)

1. Heel walk

2. Toe walks

3. Dynamic walk

4. Toy soldiers

WOD

Fran

21-15-9

Thrusters 95#

Pull ups