Strength:
Front squat 5*5 @ 75%

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

Metcon: 18 min AMRAP
12 One arm kettlebell thruster 24/16
12 American kettlebell swing
12 Weighted lunges

Scaled:
18 min AMRAP
8 Kettlebell thruster 24/16
8 American kettlebell swing
12 Lunges