Strength:

Every 75 seconds for 6 sets complete:
3 Overhead Squat
***start around 75-80% and build if you feel good

Metcon:

3 rounds For Time:
400 run
15 SDHP (115/75)
7 Ring Dips
**Score is time

Extra Credit:

3 x 12 GHD Sit Ups
3 x 12 GHD Back Extension
3 x 12 Band Pull Aparts