STRENGTH

Front squat:
6 sets x 2 reps @80%

scaling:
6 sets x 2 reps of tempo (3:0:1:1)
try adding weight with good technique

rest 2 min between sets

METCON

METCON-FOR TIME (CAP=16 MIN):

18 single KB clean&jerk (24/16 kg)
18 burpee box jump
15 single KB clean&jerk
15 burpee box jump
12 single KB clean&jerk
12 burpee box jump
9 single KB clean&jerk
9 burpee box jump

GOAL=12 min