Strength:
deadlift 3×5 (45, 55, 65%)
Metcon:
Rx
20 min amrap
5 squat snatches, 135/95
3 ring muscle-ups
*sub 5 muscle-up progression or 3 c2b+3 push-ups
Intermediate
20 min amrap
5 squat snatches
5 chest 2 bar pullups
5 push-ups
Beginner
12 min amrap
5 squat snatches
5 pull-ups
5 push-ups
Post rounds plus extra reps to comments.