Strength:

dbl kb shoulder press 3×5 (same weight for 3 sets)

Metcon:

Rx

80 cal bike

then,

3 rounds

40 wall shots, 20/14

20 toes 2 bar

 

Intermediate

60 cal bike

then,

2 rounds

40 wall shots

20 toes 2 bar

 

Beginner

50 cal bike

then,

3 rounds

15 wall shots

10 hanging knee raises

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