Strength:
Back squats 3-3-3-1-1-1
Metcon:
Rx
3 rounds
21 kb swings, 70/53
run 800m
15 kipping pull-ups
Intermediate:
3 rounds
15 kb swings
run 400m
12 pull-ups
Beginner:
3 rounds
12 kb swings
run 200m
8 pull-ups
Post heaviest load and times to comments.