Skill
8 sets of 3 reps:
Tempo back squat: 3 seconds down, 3 second hold, quick drive up.

Use a lighter weight across these 8 sets than you would for a regular back squat. For the tempo back squat, you’ll be descending slowly over the course of 3 seconds, holding at the bottom of the squat for 3 seconds, and then standing up at your normal speed. You should not be going so heavy that you’re risking failure, but do be sure to ask for two spotters if you aren’t certain that you’ll make it through all 3 reps.

Workout of the Day
AMRAP in 15 minutes:
10 goblet lunges
15 box jumps
20 Russian twists

Today will be very hot; move as slowly as you need to to keep things reasonable. The weights you pick should let you go unbroken for most of the workout.

standard: 20/12 kg, 20/12″, 10/5 lb plate for Russian twists
rx: 28/20 kg, 24/20″, 15/10 lb plate
sport: 32/24 kg, 30/24″, 15/10 lb plate