Work this with partner, alternating times full round.
10-8-6-4-2 reps of : Overhead squats @ 42,5/30kg
20-16-12-8-4 reps of : Box step ups @60/50cm
Use bodyweight or light dbs on box step ups, depends how light you want to keep this week working. (men max 35lbs db's and women max 25lbs db's)
Remember the goal is quality not get max workout from this. I understand if you practise 2-3 times per week, feel free to go harder. Deload week is propaly not the best choise for you then.