Pigeon!
Strength
Fitness: 3×5 Front Squat, Linear Progression. If time allows and you have gas in the tank do a fourth set.
Performance:
Option 1) Utilizing 100% of Front Squat 1RM, Front/Back Squat, 6 x 2-4
Do 2 front squats, rerack bar, take a breath, then immediately do 4 back squats. Six sets. Get some.
Option 2) Same as above, but three or four sets rather than six. If the volume of the squat cycle has not been agreeing with you or you want to ensure you have enough time for the met-con you should use this option
Conditioning
100 Burpees.
Every minute on the minute including the first complete 3 thrusters (95/65). Strict 12 minute limit.