Geez, Sio goes away and the whole place falls apart.Sorry for the late posting. :)
I did fancy up the site a bit, let us know if you like it.
Movement Prep: 2-3 T-spine mobility passes/segment 10 Ys Roll out lats and chest on lacrosse ball if arrive early
Strength: Newbies: 3x5 shoulder press. all sets at same weight. increase weight from last time.
Intermediate: Find 1RM Shoulder Press. at least 3 sets over 90%
Metcon: 10min AMRAP 7 push-ups 7 pull-ups 14 box jumps