Skill
Strict press
5 at 70%
4 at 75%
3 at 80%
2 at 85%
1 at 90+%

Just like yesterday’s back squats, you’ve got a chance to work up to a heavy single or new one rep max today. Keep your core tight to avoid poor back position or an asymmetric pressout.

Workout of the Day
4 rounds:
1:20 of sandbag cleans
1:20 of ring dips
1:20 of burpee box jumps

We’ve got 3 very tough movements and no assigned rest interval in today’s workout, so be sure that you’re comfortable with the difficulty of your scaling options and the pace that you choose. Make sure that your sandbag is light enough that you don’t have to lean backwards to get it over your shoulder. Scale the ring dips to the point that you can hit sets of 3-5 reps with 10-15 seconds of rest between each set without getting unstable. Go hard on the burpee box jumps.

standard: 70/45, 20/12″ box
rx: 100/70, 24/20″ box
sport: 150/100 lb sandbag, 24/20″ box, ring muscle ups instead of ring dips (note: not just dips on the high rings, but full ring muscle ups)
metcon: 4×2:40 on, 1:20 off