For strength, do 4 front squats immediately into 8 back squats. Find the heaviest weight you can do for this combination.
The metcon is a triplet of box jumps, burpees, and wall balls. Do 21 of each, then 15 of each, then 9 of each. Scale the height or weight if needed.
4/8 Front Squat/Back Squat
box jumps, 24/20″
wall balls, 20/14#