Strength:
snatch + overhead squat
2 reps @ 60%
2 reps @ 70%
2 reps @ 80%
Metcon:
Rx
20 min amrap
7 bar muscle ups
4 squat snatches, 135/95
4 squat cleans
Scaled
20 min amrap
7 pull-ups
7 push-ups
4 squat snatches
4 squat cleans
Mutant
20 min amrap
7 ring muscle ups
4 squat snatches, 185/125
4 squat cleans
Post loads and round plus extra reps to comments.