Strength:
back squat 5, 5, 5+ (65, 75, 85% of 1rm)
Conditioning:
Rx
3 rounds for time of:
30 wall shots, 20/14
20 cal row
10 bar muscle-ups
Intermediate
3 rounds for time of:
30 wall shots
20 cal row
10 chest 2 bar pull-ups
10 push-ups w/ hand release
Beginner
3 rounds for time of:
10 wall shots
10 cal row
5 pull-ups
5 push-ups
Post times to whiteboard.