Skill:
muscle-up drills
Conditioning:
Rx
Amrap in 12 min of:
6 deadlifts, 95/65
8 box jumps, 24/20
10 push press
Intermediate
Amrap in 12 min of:
5 deadlifts
7 box jumps
9 push press
Beginner
Amrap in 12 min of:
4 deadlifts
5 box jumps
6 push press
Mutant
Amrap in 12 min of:
6 deadlifts, 115/85
8 box jumps, 24/20
10 push presses
Post rounds plus extra reps to the whiteboard.