Advent: 10 burpee pull-overs
Strength: 5×3 overhead squats
Metcon:
Rx
16 min ladder
snatch, 135/95
overhead squat
toes 2 bar
Intermediate
16 min ladder
snatch
overhead squat
hang knee raise
Beginner
10 min ladder
snatch
overhead squat
hanging knee raise
Post load and rounds plus extra reps to comments.