Strength:
Front squat 5,3,1
L sit hold max hold after each set of squats

Met Con:
12 min AMRAP
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.