Take 15 minutes to get in 3 sets of 5 back squats, but stay below your max. This is just to get in some heavy-ish squatting after a week of longer metcons. It will also help prime your legs to make the overhead squats in the met-con feel like air (hopefully)

Strength

5, 5, 5 Back squat (sub max)

Conditioning

15-12-9-6-3

Overhead Squat 95/65#

Toes to Bar

time cap: 12 minutes