Pause back squats are a great way to build core strength and explosiveness.  Hit em today for 5 sets of 3!  Met-con is a straight forward AMRAP, the workout has very low skill movements so put your head down and go all out.

Strength

Pause Back Squat
5×3 w/ 3 second pause
use about 65-75% 1RM

Conditioning

AMRAP in 10 minutes
6 Box Jump overs (24/20)
12 Push-ups
18 Sit-ups
24 double unders