Strength:
deload shoulder press 5×3 (60, 65, 70%)
Metcon:
Rx
14 min amrap ladder
3 pull-ups, +3 reps each round
2 kb overhead squats, 53/35, +2 reps each round
Intermediate
14 min amrap ladder
3 pull-ups, +2 reps each round
2 kb overhead squats, +1 rep each round
Beginner
10 min amrap
2 pull-ups, +1 rep each round
2 kb overhead squats, +1 rep each round
Post rounds and extra reps to comments.