STRENGTH

Front squat:

6 sets x 2 reps @ 65%

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

rest 2 min between sets

METCON

FOR TIME (CAP=5 MIN):
30 alt’ forward lunges 52.5/35 kg
perform 3 burpee after every 6 reps

REST 3 MIN (&clean up the barbell)

FOR TIME (CAP=10 MIN)
30 alt’ DB Devil’s press 22.5/15 kg
30 single DB box step over