WOD:

Split Jerk (built to tough single – no less than 9 sets)
go for PR if you are feeling it
0-6mi: Metcon (AMRAP – Reps)
6 min AMRAP:
3,6,9,12…
Toes to bar
Thrusters @ 95lb/65lb

55+/15- 75/55
Rx+115/75

6-12 : Thruster (build to triple thruster from the ground)
(from 6-12 min)