"Remote control"

Strength

5 x 3 OH squats across

Metcon

25 sit ups

75 Air squats

25 sit ups

50 Air squats

25 sit ups

25 Air squats

25 Sit ups

Focus on your form for the air squats you don't want to ingrain bad habits. This is going to work your mental game. You will have to break on the air squats and possible the sit ups as well but watch the clock there is no reason to rest more then 10 seconds max. Fight through the burn.