STRENGTH

Back squat:

6 sets x 5 reps @ 75%

scaling:
6 sets x 5 reps of tempo (3:0:1:1)
try adding weight with good technique

rest 2-2.5 min between sets

METCON

METCON-AMRAP IN 13 MIN

9/9 Single DB power clean
6/6 Single DB jerk
3/3 Single DB OH lunge

REST 30 sec after every round