Strength
Back squat 5×4
Warm up and then hit 5 working sets of 4. Build over the sets, ending at 80% or more. Try to beat last weeks number (that you did for a set of 5).
Metcon
21-15-9
Shoulder to overhead (155/105)
Pull-ups
*Every time you drop the bar or come off the pull-up bar there is 200m penalty run.
Normally I might suggest breaking up the sets before failure, but today is a chance to push yourself if you think you can go unbroken. If you know you are going to have to break, plan accordingly so you can get the penalty lap over with quickly. You may rest with the bar in the front rack position, resting with the bar on your back is not allowed. The shoulder to overhead can be any time of pressing/jerk movement: push jerk is recommended.