Strength:

A) Back Squat 5*5 with weight from elements
B) Back Squat Establish 5RM.
C) Tempo (4-2-1) Overhead Squat 8*2*70-90% 2RM
D) Back Squat establish 10RM (if done perform EMOM 10 min 5 reps with 10RM weight)

MetCon: “Karen”
150 Wall Balls for time

*Ask coach for scaling options.