STRENGTH

Front squat:

1×6 @ 50%
1×6 @ 60%
1×6 @ 70%
1×3 @ 75%
2×3 @ 80%

scaling:
same rep scheme of tempo (3:0:1:1)
try adding weight with good technique

rest 2 min between sets

METCON-
E.3.M x 3:

6 front rack reverse lunges 60/40 kg
4 over head reverse lunges
2 thruster
run 200m

straight into:

E.3.M x 3:

2 front rack reverse lunges 60/40 kg
4 over head reverse lunges
6 thruster
run 200m