Conditioning:
Rx
Amrap in 20 min of:
20 ring dips
30 sit-ups
30 handstand push-ups
40 sit-ups
40 db floor presses, 50/35
50 sit-ups
Intermediate
Amrap in 20 min of:
20 push-ups
20 sit-ups
25 handstand push-ups
30 sit-ups
30 db floor presses
40 sit-ups
Beginner
Amrap in 15 min of:
15 push-ups
15 sit-ups
15 db seat floor presses
15 sit-ups
15 db floor presses
15 sit-ups
Post rounds plus extra reps to the whiteboard.