Strength:
shoulder press 3, 3, 3+ (70, 80 ,90%)
Metcon:
Rx
17 min ahap:
6 box jumps, 30/24
1 attempt at a snatch (go up in weight after each successful attempt)
Intermediate
17 min ahap:
6 box jumps
1 snatch
Beginner
12 min amrap
5 box jumps
3 snatches
Post loads and heaviest load from metcon to comments.