Skill
Back Squat
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

Almost there! Just one more week of squats after this.

Ask for spotters if you’re going hard, and be sure to get some warm up sets in between the empty bar and your first work set at 70%.

Also, take your time on the sets. We’ve seen some people really rushing through their reps. You can take a couple of breaths at the top of each rep before you go down for the next one.

Workout of the Day
5 rounds:
40 seconds of box jump overs
20 seconds of rest
40 seconds of ring dips
20 seconds of rest
40 seconds of calories
20 seconds of rest

The rest will be enough to transition from one station to the next, but not enough to fully recover. Make it your goal to start working right at the beginning of each interval, and to get a few reps in the last couple seconds of each interval, even if you have to rest or slow down in the middle.
In particular, don’t stop rowing or biking early.

standard: push ups, 20/12″
rx: 24/20″
sport: ring dips on the high rings (muscle up to start each set)
metcon: 15×0:40 on, 0:20 off