In the beginning of class, work up to and do three sets of five back squats. The weight used should be the same for all three sets. If you drop the weight for the second or third set, that is your recorded weight.
For the metcon, you will have four minutes to run 400m and do as many wall balls as possible in the remaining time. Rest two minutes and repeat. Score each round separately.

Strength

Back Squat

5-5-5

Conditioning

2 rounds for reps:
In 4 minutes:
400m run
ME wall balls, 20/14#
rest 2 minutes