Workout:
Overhead Squat
4 x 8
Work up to a heavy set of 8 and repeat that same weight for 4 sets.
If you have an issue getting into a good overhead squat, go light and work on technique.
Metcon:
100 Burpees for time
Jump to a pull up bar wrist height
Every 2 minutes complete 30 Double unders.
Start with Doubles.