Strength: Squats+pullups

A) Back Squat 5*5 weight from elements.
B) Back Squat 5*5*90% 5RM.
C+D) Front Squat 2-2-2-2-2-2

perform set of 5 reps weighted pull-up between sets of squats for total of 5 sets

MetCon: 21-15-9 reps of
Sumo DL high pulls
Wall Balls

A) Ask coach for specific instructions
B) 24/16kg KB- 9/6kg WB
C) 42.5/30kg-9/6kg WB
D) 60/42.5kg- 9/6kg WB