Strength:
snatch pulls 3, 3, 3 (95, 105, 110% of 1rm)
work up to a heavy snatch
Metcon:
Rx
12 min amrap
1 snatch, 85% of 1rm
3 muscle ups*
* sub 3 chest 2 bar pull-ups + 3 ring dips
Intermediate
12 min amrap
1 snatch
3 pull-ups
3 ring dips
Beginner
12 min amrap
3 snatches
4 pull-ups
4 push-ups
Post loads and rounds plus extra reps to comments.