Tempo back squat 5*5 @ 70% 52×2
5 sec on the way down
2 sec hold at the bottom
go up as fast as possible
2 sec at the top

Metcon: 15 min Death by
Strict pull up
Front squat 60/42.5
Start with 1 rep and add 1 rep every minute.
If you can’t add any reps try the complete all the reps in 1 min
Every minute you should complete both movements.