STRENGTH

Back squat:
6 sets x 4 reps @ 80%

scaling:
6 sets x 4 reps of tempo (3:0:1:1)
try adding weight with good technique

rest 2 min between sets

METCON

METCON-AMRAP in 18 min of:

Run 300m
12 single DB box step over (22.5/15 kg)
12 single DB OH lunges
6 single DB burpee DL

GOAL= 5 rounds