Fran

Warmup
Figure 8 run
Then 2 times through:
15 Pass Throughs
10 sec HS Hold
5 Pull Ups
15 Squats
10 Hollow Rocks
5 Push Press (light bar)
1 min Front Rack stretch (I'll show you this one)
1 min Squat Hold

WOD
Fran
21-15-9
Thrusters 
Pull Ups

Endurance
400m repeats
Hold intervals within 6 seconds
Do a minimum of 6, but continue as long as you can hold the pace.
Rest. 1.5 min between intervals

Mobility
10-15 min