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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