Strength:
Front squat 5-5-5
60%-65%-70%

Metcon: For time
15-12-9
Dumbbell squat clean 22.5/15
Hand stand push up
15-12-9
Dumbbell thruster 22.5/15
Burpee over the dumbbell

Scaled: For time
3 rounds of:
8 Dumbbell clean
8 Push up
Then
3 rounds
8 goblet squat
8 burpee