Strength:
Double Pause back squat 5-5-5-5
60%-65%-70%-72%
3 sec pause at the bottom and on the way up

Metcon: 12 min AMRAP
2-4-6-8-10-12-14…
Front squat 60/42.52
Burpee to target

Option 2: 12 min AMRAP
12 Sit up
10 Goblet squat 16/12
6 Burpee