Strength:
back squat 5, 3, 1+ or 1rm (75, 85, 95%)
Metcon:
Rx
9 min amrap ladder:
1 dbl db squat clean thruster, 50/35, +1 every round
2 air squats, +2 every round
Intermediate
9 min ladder
1 dbl db squat clean thruster, +1
3 air squats, +3 every round
Beginner
9 min amrap
5 dbl db squat clean thrusters
15 air squats
Post load and rounds plus extra reps to comments.