Tuesday - Fran Day

Group Warm up
Line Drills

then 2 rounds

10 Cs and Ds
10 squats
10 pushups
5 pullups
5 empty bar thrusters
5 pushups

then add on the weight you are going to use for Fran and do 5-10 more reps

Metcon:
21-15-9
Thrusters 95/65
Pullsups

*Scale accordingly - you can reduce the weight, or modify the pullups
*remember to have a rep scheme in mind.

Here are some ideas for rep schemes:

option 1 (go all out - not recommended for intermediate or beginners)
21 thursters
21 thrusters
15 thrusters
15 pullups
9 thrusters
9 pullups

Option 2 (Halfsies - Cut everything in Half - great for intermediate levels)
12,11 Thrusters
12,11 pullups
8, 7 thrusters
8,7 pullups
5,4 thrusters
5,4 pullups

Option 3 (divide by 3 - good for beginners)
7,7,7 thrusters
7,7,7 pullups
5,5,5 thrusters
5,5,5 pullups
3,3,3 thrusters
3,3,3 pullups

Whichever you choose, just remember to stick to it.