Fitness WOD
1. Thruster from Rack
5×2 medium heavy

2. 7 min AMREP
3-Thruster (bar or dumbell)
3-Toes to Bar*
6-
6-
9-
9-
…….
(*scale to hanging knee raises if needed)

Performance WOD
1. Squat Clean and Jerk
1×2@70%
1×2@75%
1×1@80%
2×1@85%

2. 7 min AMREP
3-Clean and Jerk 135/95
3-Toes to bar
6-C&J
6-T2B
9-
9-
……