A) find a 3RM thruster

B) “Fran”
21-15-9
thrusters (42.5/30kg)
pull ups

Part B should a short, sharp workout that leaves you gasping for air! Select appropriate scales to enable you to achieve the intended stimulus

Scaling:
Thrusters – select a weight that enables you to do 21 reps with no more than 1 break
Pull ups – reduce volume or do jumping pull ups. Scale so you can do the set of 21 with no more than 2 breaks

Top tip:
The thrusters and pull ups use different muscle groups so move straight from one to the other. Get stuck in and hold on through the round of 15; you can rest at the end, it’ll be over before you know it!