Take the bar out of the rack and find a 1 rep max overhead squat. The metcon is an up and down chipper – scale the knees-to-elbows to V-ups and scale the double unders to a reasonable number if needed.

Strength

1RM OHS

Conditioning

For time:
25 knees-to-elbows
50 KB swings, 53/35#
75 double unders
100 wall balls, 20/14#
75 double unders
50 KB swings, 53/35#
25 knees-to-elbows