Strength:
Front Squats 10-10-8-5-5-5

Met-Con: Sprint & Hold

For time, complete the following:

25 Goblet squats
25 Push-Ups
25 Air squats
Max Hollow Hold*

2 minutes rest

40 OH DB Lunges
20 Push-Ups
20 Air Squats
Max V Hold*

2 minutes rest

30 1 Arm DB Thrusters (15 L, 15 R)
15 Push-Ups
15 Air Squats
Max Plank Hold*

*Subtract cumulative static hold time from overall workout for final score/time.

See the above post!