Strength:
Back squat find 1RM

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

Metcon: For time
10-9-8-7…1
Front rack lunges 60/42.5
30 Double unders after each round

Option B: For time
10-9-8-7…1
Front rack kettlebell lunges
60-90 Single unders after each round