https://www.youtube.com/watch?v=0GGvWnK0_3I

Strength: (squats)
A) Back Squat 5*5 weight from elements.
B) Back Squat 5*5*90% 5RM.
C+D) Front Squat 6*2*90% 2RM

MetCon: In Front of running clock
1 min Burpee broad jumps
2min Alt. lunges (steps)
3min KB Swings 24/16kg
2 min Burpee Broad jumps
3 min Alt. Lunges
4 min KB Swings

*Beast scale up alt. lunges to pistols
** Ask coach for scaling options