Strength:
Back squat 4*7 @ 70% the last set is for max reps.
L sit hold 4*20-40 sec (from the bar)

Metcon: For time
50-40-30-20-10
Double Unders
AbMat Sit-ups
Directly Into
5-10-15-20-25
Kettlebell Swings 24/16
Wallballs 20/14