Strength:
Tempo back squat 5-5-5-5 52×2
60%-65%-70%-70%
5 sec on the way down
2 sec hold at the bottom
go up as fast as possible
2 sec at the top

Metcon: Nicole
20 min AMREP
400m Run
Max pull up unbroken
Your score is the sum of all pull up
Every time you get off the bar run 400.

Scaled:
20 min AMREP
300m Run
Max ring rows unbroken