Strength:
Dead lifts
5-5-3-3-1-1…1RM is achieved until failure.
Metcon:
Jumping Air Squats 10, 9, 8,….2, 1
HSPUs 1, 2, 3,…., 9, 10
Beginners-Use box or abmats for progressions
Amateurs-Use abmat with 45# plates on the side
Advanced-Use plates with no abmat for an extra deficit