Skill
5 sets of:
5 front squats, immediately into 5 strict pull ups

Target ~65% of your max front squat. Rest about 2 minutes between rounds.

We’ll be doing this front squat/ pull up set every Monday for 4 weeks; the goal is to increase the front squat weight from one week to the next, so stick with about two thirds of your max squat for today and hold that across all 5 sets. Choose a pull up difficulty that makes 5 reps in a single set immediately after each round of squats challenging but manageable.

Workout of the Day
AMRAP in 10 minutes:
10 strict presses
16 back rack lunges

Use a light weight for this workout; at the start you should be able to complete one full round unbroken without setting the barbell down. That will definitely change, but keeping it light so that you start strong is a good decision today. If the weighted lunges are a no-go for you, then do them without a barbell but for 20 reps each round. Otherwise, hold the bar across your shoulders like you would a back squat. Feel free to strict press the first rep off the back if you end up in a position to do so.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 10×0:45 on, 0:15 off