Strength:
deadlift 3, 3, 3+ (70, 80, 90%)
Metcon:
Rx
15 min ladder of:
handstand push-ups
power snatch, 95/65′
Scaled
12 min ladder of:
seated db floor presses
power snatches
Mutant
15 min ladder of:
handstand push-ups, 6″ deficit
power snatch, 135/95
Post loads(reps) and rounds plus extra reps.