Strength:
1 rep max deadlift
Metcon:
Rx
run 800m
50 knees 2 elbows
100 double unders
50 kb overhead lunges, 70/53
Intermediate
run 800m
35 knees 2 elbows
150 single unders
30 kb oh lunges
Beginner
run 400m
30 knees 2 elbows
75 single unders
30 lunges
Post load and extra reps to comments.