WOD

Strength:
Overhead Squat
6 sets x 3 reps

(use a rack)

Conditioning:
10 Min AMRAP
5 Pull Ups
1 Bar Muscle Up (scale to 1 Chest-to-bar pull-up)

10 Push Ups
15 Squats

Extra Credit:

When the clock hits 10 Min
10 Min AMRAP
3 Muscle Ups (attempt unbroken)
6 HSPU (strict if you can)