Strength:

overhead squat 3×3

 

Metcon:

Rx

12 min amrap:

3 hang snatches, 115/80

6 overhead squats

9 box jumps, 24/20

 

Intermediate:

12 min amrap

3 hang snatches, scaled weight

6 overhead squats

9 box jumps

 

Beginner:

10 min amrap:

2 hang snatches

5 overhead squats

7 box jumps

Post loads and extra reps to comments.