Strength:
3×5 1 & 1/4 front squats (45, 50, 55% of 1rm back squat)
Metcon:
Rx
12 min amrap
50 double unders
10 overhead squats, 95/65
5 bar muscle-ups*
*sub 5 chest 2 bars + 5 push-ups
Scaled
12 min amrap
50 single unders
8 overhead squats
5 pull-ups
5 push-ups
Mutant
12 min amrap
50 double unders
10 overhead squats, 135/95
5 bar muscle-ups
Post loads and rounds plus extra reps to comments.