Strength:
Back squat 4*5 75%-80%

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

Metcon: 4 rounds for time
10 Front squat 60/42.5
10 Handstand push up
50 Double unders

Option B: 4 rounds for time
7 Front squat 40/27.5
10 Push up
100-150 Single unders