Monday

Strength:

back squat 5, 3, 1+ or 1rm (75, 85, 95%)

Metcon:

Rx

9 min amrap ladder:

1 dbl db squat clean thruster, 50/35, +1 every round

2 air squats, +2 every round

 

Intermediate

9 min ladder

1 dbl db squat clean thruster, +1

3 air squats, +3 every round

 

Beginner

9 min amrap

5 dbl db squat clean thrusters

15 air squats

Post load and rounds plus extra reps to comments.