Beau is slacking ;)

Weightlifting
Back Squat (3-3-3-3-3)
Work up to a heavy single close to 90% then hit 5×3 @ 82.5%

Metcon
Metcon (Distance)
With a partner, Max Distance KB Farmer’s Carry in 15 minutes. Alternate as needed.
Choose weight based on being able to alternate close to the minute.