Take 20 minutes or so to find a new 5RM back squat. This should be heavy enough that you probably will treat each rep as singles. The fight for the 4th and 5th reps will be hard.
For the metcon, this should be fast, almost Fran-esque. If you normally do toes-to-bar as singles, scale this to V-ups.

Strength

5RM Back squat

Conditioning

For time:
21-15-9
thrusters, 95/65#
toes-to-bar