Strength:
Front squat 3*8 @ 65%
30-45 sec Hollow hold between sets

Beginners:
Front squat 4*5 add 5 kg to previous week
30-45 sec Hollow hold between sets

Metcon: For time
21-18-15-12-9-6-3
Thruster 42.5/30
Burpee over the bar

Scaled:
5 Rounds for time
10 Kettlebell thruster 12/8
8 Burpee