Strength:

Deadlifts 5×5

 

Metcon:

Rx

15 min amrap:

10 ring muscle-ups

10 hang squat cleans, 225/155

 

Intermediate:

15 min amrap:

10 chest 2 bar pull-ups

10 push-ups w/ hand release

10 hang squat cleans

 

Beginner:

10 min amrap:

8 pull-ups

8 push-ups

8 hang squat cleans

Post rounds and extra reps to comments.