Strength:
Tempo Overhead Squat
1-1-1-1-1-1
5sec down
3sec pause at the bottom
5sec up
Start with 50-60% of RM1 and increase weight between sets as long as you can maintain good form!

Metcon:
3 Rounds for max reps:
1min Box Jumps
1min Rest
1min Chest-to-bar
1min Rest
1min Power Cleans (#60/40)
1min Rest