Strength
Every 2 minutes perform 12 rear foot elevated split squats (per leg) immediately into 5 back squats. Perform 6 rounds and ascend in weight on the squats if possible. Start at roughly 70% of your most recent heavy single.
Met-Con
Every 3:00 for 5 rounds perform
200m run + 6 hang cleans @185/115 (*yes, full squat)