Baby Fran

21-15-9 NFT
10 kg single dumbbell thrusters - Hold dumbbell with both hands by the ends
Ring rows

Intensity about a 1.5 at best and still sweating.
Work on shoulder position, scapular retraction and (ring rows) and shoulders in my ears at the finish (thrusters) were the focus, then chest high in the squat portion of the thrusters. Everything else took a back seat.