Find a new 1 rep front squat from the racks. Breathe into and brace your belly, not your lungs (if that makes sense). If you have a belt, wear it.
The metcon is a series of sprints. Rest about equal time, but that will also be dictated by size of classes. Record your fastest time in Wodify, but write your other 4 times in the notes section.

Strength

1RM front squat

Conditioning

5 rounds:
250m row
rest about 1 minute