Skill
Strict Press
3 at 70% of your max
3 at 75% of your max
3 or more at 80% of your max

Use your estimated max from your last session for today’s percentages.
This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. Go for a safe max rep set on the last set, and then use that weight and rep count to estimate a new max for the following week (experienced lifters might want to wait a few weeks before updating their maxes). There are Training Load Charts posted around the gym to help you do this; chat with a coach if you need guidance, and track your weights!

Workout of the Day
6 rounds:
1 minute of calories
15 seconds of rest
1 minute of wall balls
15 seconds of rest

Find a sustainable pace on both movements; the 15 seconds of “rest” will really just be enough time to transition from one movement to the next. A great goal on this workout is to stay on your machine at a working pace for the entire 60 seconds. There’s no need to get off early when you have transition time already built in to the interval.

standard: 12/8
rx: 20/14
sport: 30/20
metcon: 12×1:00 on, 0:15 off