For strength, follow the rep scheme carefully. Warm up sets do not count in these reps. Once you find a heavy 5, count that as your first set and continue adding weight for each set and reps as written. You should end up at a heavy single, but NOT max back squat. You should feel like you have another 10-20# and leave it like that.
Metcon is a sprint: 1k row and 30 toes to bar. If you cannot keep active shoulders in the toes to bar, substitute 30 V-ups.
5, 5, 3, 2, 2, 1
30 Toes to bar