Morning, at The Ludus:
"Fran"
21-15-9
95# thrusters
Pull-ups

Then;
50x feet-to-bar
Run 1 mile
50x feet-to-bar
Run 1 mile

Afternoon:
Row 3K
4 sets;
10x Barbell bent row, 135#
10x Pull-ups
Rest ~60 seconds

4 sets;
10-13x Shrugs, 225#
10x Pull-ups
Rest ~60 seconds

10 minutes heavy bag

Evening:
Run, 3.5 Miles