All percentages based off of last weeks set back squat weight.

Back Squat for load:
#1: 5 reps @ 60%
#2: 5 reps @ 70%
#3: 3 reps @ 75%
#4: 3 reps @ 80%
#5: 2 reps @ 85%

Metcon

3RFT

500m row
20 S2OH (115/75)
30 lateral jumps over barbell