Strength:
back squat 5, 5, 5+ (65, 75. 85%)
Metcon:
Rx
15 min amrap
20 burpees
30 air squats
40 db snatches, 50/35
Intermediate
15 min amrap
10 burpees
20 air squats
30 db snatches
Beginner
10 min amrap
5 burpees
10 air squats
16 db snatches
Post loads and rounds plus extra reps to comments.