Strength:
work up to a heavy thruster with a 2 sec pause at the bottom
Conditioning:
Rx
amrap in 15 min of:
5 thrusters, 135/95
10 box jumps, 24/20
15 knees 2 elbows
Intermediate
amrap in 15 min of:
5 thrusters
7 box jumps
10 knees 2 elbows
Beginner
amrap in 10 min of:
5 thrusters
7 box jumps
9 hanging knee raises
Mutant
amrap in 15 min of:
5 thrusters, 155/105
10 box jumps, 24/20
15 knees 2 elbows
Post loads and rounds plus extra reps to whiteboard.