Strength:
back squats 3, 3, 3+ (65, 75, 85%)
Metcon:
Rx
tabata wall shots, 20/14
rest 1 min
tabata toes 2 bar
rest 1 min
Then,
For time
65 wall shots
35 burpees
Intermediate
tabata wall shots
rest 1 min
tabata
toes 2 bar
rest 1 min
Then,
For time
35 wall shots
15 burpees
Beginner
tabata wall shots
rest 1 min
tabata hanging knee raises
rest 1 min
Then,
For time
20 wall shots
10 burpees
Post loads, combined total of lowest tabatas and times to comments.