We start our deload week with back squats at 60% of your true 1RM. These should be light enough to perform all 5 reps with near-perfect form so focus on keeping your chest up, driving your knees out and getting your hips below parallel.
In the metcon, your thruster weight should be moderately heavy so you can do all 7 reps each round. They should challenge you but not break you. The kettlebell swings will be a mental test to hang on for all 21 reps each round.
Back Squat: 5×5 @ 60%
AMRAP in 12min:
7 Thrusters (115/75)
21 Kettlebell Swings (53/35)