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Strength/Skill:

20 Rep Backsquat - add 5-10lbs from last week

This is one set.  The goal is for every rep to look the same.  Don't forget fundamentals due to the bar being on your back for a longer time period. 

Metcon:

4 Rounds for time:
500m row
50 yard farmers carry (1/2 bodyweight total. Ie 200lb BW = 100lbs total, 50ea hand)

Before you go:

3x6 barbell row HEAVY
3x20 Back Extensions