1 rm thruster from the rack

Performance Metcon

7 min Amrap

10 Push ups

20 Revers lunges (Step back)

Fitness Metcon

7 Push ups

14 Lunges (any style)

Do the version that will allow you to get the most amount of work done in the 7 min time frame. If you are not strong at push ups scale the number down. You should be able to do all sets unbroken.