Strength:
Box squat 5-5-5-5
55%-60%-65%-70%

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

Metcon: For time
150 Wall ball 20/14
Every time you break the set 5 Burpee

Option B: For time
100 Wall ball
Every time you break the set 3 Burpee