Conditioning:
Rx
Amrap in 15 min of:
12 muscle-ups
36 kb swings, 53/35
then,
Amrap in 10 min of:
10 handstand push-ups
15 ghd sit-ups
Intermediate
Amrap in 15 min of:
12 chest 2 bar pull-ups
12 push-ups
36 kb swings, 53/35
then,
Amrap in 10 min of:
10 handstand push-ups
15 ghd sit-ups
Beginner
Amrap in 15 min of:
6 pull-ups
6 push-ups
16 kb swings
then,
Amrap in 10 min of:
6 scaled hspu
15 sit-ups
Post each score to the whiteboard.