For strength, work up to a heavy front squat – go for a max if you’re feeling good. Then for the metcon, load a bar with a moderate weight for push presses, it also should be a weight that you can do at least six reps for.  The weight  should be light for front squats.  Toes-to-bar can be scaled with less reps, knee raises, V-ups, or sit-ups. 

Strength

Front Squat
5, 3, 3, 1, 1, 1

Conditioning

4 rounds for time:
8 toes-to-bar
12 push presses, 115/75#
8 Front Squats 115/75#