First time for everything right?

Strength

Oh squat 5x3

Performance Metcon

"Amanda" 9-7-5

Ring Muscle ups

Squat Snatch 135/95

Fitness Metcon

18-15-12-9

Burpee box jumps overs (24/20)

Hang Squat cleans (95/65)

For Performance, Muscle up scale will be Bar Muscle up 1 for 1 reps or Chest to bar + ring dips 2 for 1 reps,

For Fitness scale Hang Squat clean to Power cleans or front squats as needed.