Strength:-
Build to a heavy 3 sec pause back squat

Then 3 x 5 at the same weight.

Pairs
Metcon:-
Partner 1 500m Row, Partner 2 400m run*
100 Wall balls 9/6kg
60 Push ups
Partner 1 500m Row, Partner 2 400m run*.
50 Wall balls 9/6kg
30 Pull ups
Both run 400m
25 Wall balls 9/6kg
15 Med Ball Partner Situps (each person does 15, so 30 total)

*Whoever is finished first can start chipping through the reps.