Strength:
Tempo back squat 5-5-5-5 52×2
60%-65%-70%-70%
5 sec on the way down
2 sec hold at the bottom
go up as fast as possible
2 sec at the top

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

Partner WOD: 14 mim plate shuttle Sprint
Run with a 10/5 kg plate complete as many shuttle sprints as possible
Only one partner is running ” i go you go”
Your score is the sum of all shuttle sprints