Strength:
dbl kb shoulder press 3×5 (same weight for 3 sets)
Metcon:
Rx
80 cal bike
then,
3 rounds
40 wall shots, 20/14
20 toes 2 bar
Intermediate
60 cal bike
then,
2 rounds
40 wall shots
20 toes 2 bar
Beginner
50 cal bike
then,
3 rounds
15 wall shots
10 hanging knee raises
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