For strength, do 3 sets of 5 at the same weight. The weight should be fairly heavy to where you need a few minutes rest between sets. The metcon is an AMRAP, but it will test double under proficiency and lungs. If you get through the 200 double unders and 50 burpees, go back to the doubles. Scaling can be several different options: choose to do 600 single unders and move on to burpees; pick a number as a goal (e.g. 100 double unders) and move on to burpees; do about 5 minutes of double unders and move on to burpees; or commit to doing as many of the 200 as you can and stick it out for 10 minutes. If you do the last option, it’s actually not a scale and you will receive an “Rx” even if your score is 10 (but you must either get 200 or keep attempting for the full 10 minutes). 

Strength

Back Squat 3×5

Conditioning

AMRAP in 10 minutes:

200 double unders

50 burpees