Strength:
back squat 5, 3, 1+ or new 1rm @ 75, 85, 95%
Conditioning: (no singles)
Rx
Amrap in 12 min of:
3 ring dips, +3 each round
3 squat cleans, +3 each round, 135/95
Intermediate
Amrap in 12 min of:
3 scaled ring dips, +3
3 squat cleans, +3
Beginner
Amrap in 12 min of:
2 push-ups, +2
1 squat clean, +1
Post loads(reps) and rounds plus extra reps to the whiteboard.