Strength:

back squat 5, 5, 5+ (65, 75, 85% of 1rm)

Conditioning:

Rx

3 rounds for time of:

30 wall shots, 20/14

20 cal row

10 bar muscle-ups
Intermediate

3 rounds for time of:

30 wall shots

20 cal row

10 chest 2 bar pull-ups

10 push-ups w/ hand release
Beginner

3 rounds for time of:

10 wall shots

10 cal row

5 pull-ups

5 push-ups

Post times to whiteboard.