Take about 15 minutes to build up to a heavy 5 rep front squat. Add weight as you progress when sets look and feel good.

Treat the met-con as an 80% sprint, its too long to come out firing, but its too short to pace. Scale pull-ups so that it is no more than a 2 minute station each round.

Strength

Front Squat
5,5,5

4 Rounds for Time

10 Hang Squat Cleans (115/75)
15 Pull-ups