Strength:
Shoulder Press (65, 75, 85%) 5, 5, 5+
Metcon:
Rx
15 min amrap
30 kb swings, 70/53
30 sit-ups
EMOM: 5 burpees
Intermediate
15 min amrap
30 kb swings
30 sit-ups
EMOM: 3 burpees
Beginner
10 min amrap
20 kb swings
20 sit-ups
EMOM: 2 burpees
Post loads and round plus extra reps to comments.