Strength:
shoulder press 5, 3, 1+ (75, 85, 95% or new 1rm)
Metcon:
Rx
5 rounds for time of:
8 burpee box jump overs, 24/20
8 hang snatches, 95/65
8 thrusters
Scaled
3 rounds for time of:
8 burpee box jump overs
8 hang snatches
8 thrusters
Mutant
5 rounds for time of:
8 burpee box jump overs, 24/20
8 hang snatches, 115/85
8 thrusters
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