Strength:
1rm shoulder press
Metcon:
Rx
3 rounds
run 4oom
40 wall shots, 20/14
8 ring muscle-ups
Intermediate
3 rounds
400m run
25 wall shots
10 pull-ups
10 dips
Beginner
3 rounds
200m run
15 wall shots
5 pull-ups
5 push-ups
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