Monday

Strength:

overhead squats 3×5

 

Metcon:

Rx

5 rounds for total reps:

1 min left hand db shoulder 2 overhead, 50/35

1 min right hand db shoulder 2 overhead, 50/35

1 min chest 2 bar pull-ups

 

Intermediate:

3 rounds for total reps

1 min left hand db shoulder 2 overhead

1 min right hand db shoulder 2 overhead

1 min of pull-ups

 

Beginner:

4 rounds

45 secs 1 min left hand db shoulder 2 overhead

45 secs 1 min left right db shoulder 2 overhead

45 secs  pull-ups

Post total reps to comments.