STRENGHT

Back squat:
6 sets x 3 reps @ 80%
15-35 min

scaling:
6 sets x 3 reps of tempo (3:0:1:1)
try adding weight with good technique

rest 2 min between sets

METCON

METCON-FOR TIME: (CAP=16 MIN)
3 rounds of:
15 KB swing (24/16 kg)
7/7 single KB thruster
30 DU

rest 2 min

3 rounds of:
15 KB swing (24/16 kg)
7/7 single KB thruster
30 DU
40-56 min

Goal= try completing each segment under 5.5-6 min