Advent: 20 kb bottoms up shoulder presses
Strength: back squat 3×5 (65, 75, 85%)
Metcon:
Rx
8 rounds of tabata
overhead squats, 95/65
bar muscle-ups*
squat cleans, 95/65
kb swings, 70/53
*sub c2b pull-ups
Intermediate
8 rounds of tabata
overhead squats
pull-ups
squat cleans
kb swings
Beginner
6 rounds of tabata
overhead squats
pull-ups
squat cleans
kb swings
Post loads and total of the lowest round to comments.