For strength, take the bar out of the rack and find a 3RM overhead squat. Mobility and staying tight in the bottom are the keys to success for this.
In the metcon, you’ll become very familiar with your kettlebell. Start each round with 25 swings, then hold onto the kettlebell for your 25m walking lunges (you may hold the bell anyhow – with one hand, two hands, on a shoulder, etc) After that, you’ll do 25 V-ups, thankfully without the KB. Try to keep those legs straight and reach as far up your legs as possible, snapping up in a dynamic fashion for each rep.
3 RM Overhead Squat
3 rounds for time:
25 KB swings, 55/35#
25 meter walking lunges, 55/35#