A,
"Friendly Fran"
For time
3 rounds
21 thrusters @52/38kg
21 C2B

Timecap : 9 mins

B,
For distance:
Monostructural Cardio: 1x 40 mins

Every 10 mins do:
10 Cossack Squats, pick load
10 Band Pull Aparts
15 Banded Good Mornings
10 Goblet Reverse Lunges, pick load
10 Dumbbell Pull Overs, pick load

Monostructural Cardio- Bike, Row, or Run

Use light/recovery weight for all movements of keep them at bodyweight if needed.