Strength:
work up to a heavy squat jerk (make sure it’s not a push jerk then an overhead squat)
Metcon:
Rx
12 min amrap:
8 floor presses, 135/95
8 chest 2 bar pull-ups
35 double unders
Scaled
12 min amrap:
8 floor presses
8 pull-ups
60 single unders
Mutant
12 min amrap:
8 floor presses, 185/125
8 chest 2 bar pull-ups
35 double unders
Post loads and rounds plus extra reps to comments.