Strength/Skill:

10 Sets (1 set every 30 seconds)
1 Box Squat @75-85% of 1 RM Back Squat

-Rest as needed-

-Then-

5 Sets (1 set every 2 minutes)
1 Box Squat @90-100+% of 1 RM Back Squat

Metcon:

For Time
3 Rounds (7m Cap)
30 Calorie Row
10 Bar Muscle Ups

-Rest 3 minutes-

3 Rounds:
30 Calorie Row
15 Strict Handstand Push Ups

-Rest 3 minutes-

3 Rounds
10 Bar Muscle Ups
15 Strict Handstand Push Ups