Strength:

shoulder press 3×5 (65, 75, 85% of 1rm)

Metcon: (in any order)

Rx

50 ghd sit-ups

50 alt. DB snatches, 50/35

50 DB overhead squats

50 DB shoulder 2 overhead

 

Intermediate

35 ghd sit-ups

35 alternating DB snatches

35 DB overhead squats

35 DB shoulder 2 overhead

 

Beginner

2 rounds of

10 ghd sit-ups

15  alt. DB snatches, 50/35

15  DB overhead squats

15 DB shoulder 2 overhead

Post loads and times to comments.