Strength:
5, 5, 5+(65, 75, 85%) shoulder press
Metcon:
Rx
30-20-10 reps of:
pull-ups
db thrusters, 50/35
box jump overs, 24/20
run 200m
Scaled
20-10-5 reps of:
pull-ups
db thrusters
box jump overs
run 100m
Mutant
30-20-10 reps of:
c2b pull-ups
db thrusters, 50/35
box jump overs, 30/24
run 200m
Post loads(reps) and times.