Strength:
deadlift 5, 5, 5+ @ 65, 75, 85% of 95%
Metcon:
Rx
Amrap in 8 min of:
6 box jumps. 24/20
6 power cleans, 135/95
Then,
AMRAP in 4 min of:
8 deadlifts, 135/95
4 chest 2 bar pull-ups
Scaled
AMRAP in 8 min of:
5 box jumps
3 power cleans
Then,
AMRAP in 4 min of :
5 deadlifts
3 pull-ups
Mutant
AMRAP in 8 min of:
6 box jumps, 30/24
6 power cleans, 155/105
then,
AMRAP in 4 min of:
8 deadlifts
4 chest 2 bar pull-ups
Post loads and rounds plus extra reps to comments.