Strength:
shoulder press 5, 3, 1+ (75, 85, 95% or new 1rm)
Metcon:
Rx
3 rounds
10 turkish get-ups, 53/35
20 kb swings
30 box jumps, 24/20
40 sit-ups
Intermediate
2 rounds
10 turkish get-ups
20 kb swings
30 box jumps
40 sit-ups
Beginner
1 round
10 turkish get-ups
20 kb swings
30 box jumps
40 sit-ups
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