Strength:-
12 mins to build to a 1 RM Back Squat
then
do 3 x 3 at 85%

Metcon:-
Run 800m
12 Power Snatch 60/40kg
8 HSPU
Run 400m
12 Power Cleans 60/40kg
8 HSPU
Run 200m
12 Overhead Squats 60/40kg
8 HSPU