For strength, work up to a heavy, but NOT max 3 rep back squat. The point is to make the metcon squats feel light. For those 135/95# squats, scale so you can pick the bar up from the ground and put it on your back. Can anybody keep the bar up for 3 minutes?? Rest for 6 minutes and then do a second AMRAP of toes-to-bar. Scale to V-ups if needed.

Strength

Back Squat
5, 5, 3, 3

Conditioning

AMRAP in 3 minutes:
back squat, 135/95#

rest 6 minutes

AMRAP in 3 minutes:
toes-to-bar