Mobility Warm-up   Slow “Fran” for Quality 21-15-9 Thrusters (Men: 45lb /  Women: 35lb / Beginner: 15lb) Fitness Level Substitution: Push Presses Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows Go through these movements slowly, this is not for time.  We want perfect form and to start getting warmed-up.  Perform 21 thrusters then 21 pull-ups, then 15…