Strength:
Overhead squat 10-10-10-10
Build to a moderate weight
Or
Front squat 10-10-10-10
Build to a moderate weight

Metcon: 4 rounds of 3 min work 1 min rest
200m Run
Max wall ball shots 20/14

Option 2:
4 rounds of 3 min work 1 min rest
200m Run/ Row
Max goblet/air squat