Get at least three sets of five heavy overhead squats from the rack. Focus on keeping the weight in the mid-foot and driving up through the heels.
The metcon is a descending couplet for time of handstand push-ups and hang power snatches. The hang power snatch should start around mid-thigh and land with the bar overhead in a quarter squat position.

Strength

Overhead Squat

5,5,5

Conditioning

11-9-7-5-3-1:
HSPUs
hang power snatch, 95/65#