Warm up: Thruster freeze “dance”:

15 – 12 – 9 (5 min Cap)
PVC Thrusters
Burpee over pipe

Mobility:
1 min hang from bar (kipping/twisting)
1 min squat hold

Fran: 21-15-9 (7 min Cap)
Thrusters
Pull-ups

rest 8 min

Grace (6 min cap)
30 Clean and Jerks (135/95)