Strength: Wendler week 1 cycle 3
Back squat 5-5-5+ (65%-75%-85%) add 5 kg to your 1RM
Or
4*5 add 5 kg to last week

Metcon: 5 rounds for time
10 Shoulder to overhead 22.5/15
50 Double unders
15 Burpee
50 Double unders