Strength:
work up to a heavy barbell floor press
Conditioning:
Rx
20 min ladder of:
1 rope climb, +1
2 handstand push-ups, +2
3 kb floor presses, 53/35, +3
Intermediate
20 min ladder of:
1 lay down get up, +1
2 scaled hspu, +2
3 kb floor presses, +3
Beginner
15 min ladder of:
1 lay down get up, +0
2 push-ups, +2
2 kb floor presses, +2
Post loads and rounds plus extra reps to whiteboard.