Leg day

4 rounds:
6 back squat (3sec eccentric)
– rest 15sec
12 cyclist squat with two kb`s
– rest 3min

Advanced:

3 rounds:
6 back squat (3sec eccentric)
– rest 15sec
12 cyclist squat with two kb`s
– rest 15sec
25+25 walking lunge
– rest 3min

Metcon

for 10min with partner
kb front rack / sandbag carry for distance
– every time you switch places both do 6-8 V-ups