For strength, find a heavy back squat – this can be a max if you’d like. The metcon is one minute of work, one minute of rest for 5 rounds. You’ll do 5 moderately heavy power cleans, then as many toes-to-bar as you can in the remaining time of that minute. In thinking about barbell weight, it should take you 10-30 seconds to allow for enough time for toes-to-bar. You may want to modify to sit-ups in order to get more reps in.

Strength

Back squat
5, 5, 3, 3, 2, 1, 1, 1

Conditioning

5 rounds for reps:
1 min. to do 5 power cleans, 155/105#, in remaining time ME toes-to-bar
rest 1 minute