Skill
Back Squat
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
AMRAP in 14 minutes:
14 single arm dumbbell overhead lunges
7 burpee box jumps

Drop the overhead lunge down to a goblet lunge if that position is sketchy on your shoulder. Switch arms any time you’d like on the lunge so that you get an even amount of work done on both sides; you can do all 14 lunges on one arm and then switch the next round if you’d like. Find a steady pace and settle in.

standard: 35/20 lb DB, 20/12 inch box
rx and sport: 50/35 lb DB, 24/20 inch box
metcon: 7×1:40 on, 0:20 off