Tuesday

Strength:

deload shoulder press 5×3 (60, 65, 70%)

Metcon:

Rx

14 min amrap ladder

3 pull-ups, +3 reps each round

2 kb overhead squats, 53/35, +2 reps each round

 

Intermediate

14 min amrap ladder

3 pull-ups, +2 reps each round

2 kb overhead squats, +1 rep each round

 

Beginner

10 min amrap

2 pull-ups, +1 rep each round

2 kb overhead squats, +1 rep each round

Post rounds and extra reps to comments.