Strength:
shoulder press 5, 3, 1+ or 1rm (75, 85, 95%)
Metcon:
Rx
20 min amrap
50 double unders
15 toes 2 bar
30 knees 2 chest
15 knees 2 elbows
Scaled
20 min amrap
50 single unders
8 toes 2 bar
20 knees 2 chest
8 knees 2 elbows
Mutant
20 min amrap
50 double unders
25 toes 2 bar
25 knees 2 chest
25 knees 2 elbows
Post loads and rounds plus extra reps to comments.