Strength:
overhead squat 3, 3, 3 (65, 75, 85%of 1rm)
Metcon:
Rx
15 min amrap
5 pull-ups
8 ring dips
12 overhead squats, 95/65
Scaled
15 min amrap
5 pull-ups
8 push-ups
10 overhead squats
Mutant
15 min amrap
5 chest 2 bar pull-ups
10 ring dips
15 overhead squats, 115/85
Post loads and rounds plus reps to comments.