For strength, work up to a heavy set of 5 – this might be a max or just relatively heavy depending on how you’re feeling.
The metcon is an alternating tabata – Round 1 is pull-ups, round 2 is wall balls, round 3 is pull-ups, etc. for 16 rounds. Your score is total reps across all 16 rounds.

Strength

Bench Press

5,5,5

Conditioning

Alternating Tabata (20 seconds on, 10 seconds off for 16 total rounds):
Pull-ups
Wall balls, 20/14#