Strength:
Overhead squat 6-5-4-3-2
70%-75%-80%-85%-90%
OR
Front squat 6-5-4-3-2
70%-75%-80%-85%-90%

Metcon: 15 min AMRAP
2 Ring muscle up/ 6 Chest to bar
10 Overhead lunges 22.5/ 15 ( 5 each hand)
10 Handstand push up

Option 2: 15 min AMRAP
10 Ring row
10 Weighted lunges 16/12
10 Push up