Strength is a quick 3 sets of 5 back squats (15 minutes max), so stay sub-maximal, but ensure that the 3 working sets are heavy enough to feel them. The metcon is a simple sandwich, starting and ending with wall ball shots. You may do strict or kipping HSPUs or scale to a progression such as wall walks, stink bugs, or DB presses.

Strength

3×5 Back Squat
(15 minutes)

Conditioning

For time:
50 wall ball shots, 20/14#
20 box jumps, 24/20″
20 HSPU
20 box jumps, 24/20″
50 wall ball shots, 20/14#