Strength:
back squat 5, 3, 1+ or new 1rm
Metcon:
Rx
Tabata air squats
then,
4 min max chest 2 bar pull-ups
Scaled
tabata air squats
then,
4 min max pull-ups
Mutant
tabata air squats
then,
4 min max bar muscle-ups
Post load, lowest interval and total reps to comments.