Part 1:
Metcon: 2 rounds of
200m Run
200m recovery
400m Run
400m recovery
600m Run
600m recovery

The recovery should be SLOW jog.

Scaled:
Metcon: 1 rounds of
200m Run
200m recovery
400m Run
400m recovery
600m Run
600m recovery

The recovery should be SLOW jog.

Part 2:
4*10 Bulgarian split squat Body weight with a 2 sec stop at the bottom