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.