Fitness WOD and Performance WOD

1. Front Squat
5×5@70%

2. 10-9-8-7-6-5-4-3-2-1
Thrusters 95/65
Pull ups

BONUS(do not let bonus work distract your intensity for todays WOD)

Strength:
6x(1-Snatch Grip Deadlift+1-Low Hang Snatch)@75%
3×10-Back Extensions
3×10-Leg Curls or GH Raises

Skill:
3×5 Swing hip pull on rings
5x 10 sec ring support hold with turnout. if needed scale down to ring support at ring pushup level