Metcon:

Rx

21-15-9-6-3

toes 2 bar

handstand push-ups

deadlifts, 275/185

 

Intermediate

18-12-9-6-3

toes 2 bar

handstand push-ups

deadlifts

 

Beginner

15-12-9-6-3

hanging knee raises

push-ups

deadlifts

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