Strength:
work up to a heavy snatch balance
Metcon:
Rx
15 min amrap:
3 muscle-ups*
4 squat snatches, 135/95
* sub muscle-up attempts or 10 c2b pull-ups+10 ring dips
Scaled
15 min amrap:
10 pull-ups
10 squat snatches
Mutant
15 min amrap:
5 muscle-ups
4 squat snatches, 185/125
Post loads and rounds plus extra reps to comments.