Strength:
shoulder press 5, 3, 1+ or 1rm (75, 85, 95%)
Metcon:
Rx
20 min amrap
10 squat snatches, 115/80 (no singles)
15 chest 2 bar pull-ups
20 box jumps, 24/20
Intermediate
20 min amrap
6 squat snatches
10 pull-ups
14 box jumps
Beginner
14 min amrap
5 squat snatches
8 pull-ups
10 box jumps
Post loads and rounds plus extra reps to comments.