Strength:
Back squat 10-8-6-4
65%-70%-75%-80%

Beginners:
Back squat 4*5 Add 5 kg to previous week

Metcon: 15 min EMOM
1: 8 Front squat 55%
2: 8 Strict pull up
3: 12 Bike calories/ 15 row calories

Option B: 15 min EMOM
1: 8 Goblet squat
2: 12 Ring rows
3: 8 Bike calories/ 12 row calories