Skill
EMOM for 10 minutes
2 push press

Workout of the Day
6 rounds of 2 minutes on 1 minute off
3 push-press
6 front squats
9 deadlifts

Lighten up your bar a bit after today’s skill work. Hopefully you’ve had some practice on cycling reps and a good idea for a workout weight for the push presses. You’ll want to choose your weight mostly based on the push press and possibly the front squats. Those will be the most difficult parts of the workout. The push press should be unbroken throughout the workout, but totally ok to break up the front squats with a quick break. Don’t worry about the deadlifts when selecting your weight but do make sure to knock out a few reps in the warm up! You’ll have six rounds of two minutes on and one minute off to work through the 3-6-9 rep scheme. Your score at the end of the workout will be total rounds plus all extra reps.

standard: 115/85 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/125 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are using a dumbbell or kettlebell you can use one arm for each set of push press and alternate every round. Hold your weight at your chest is a goblet position for the squats and then the deadlifts will be more of a sumo style with your feet a bit wider than a normal deadlift stance and the weight tapping the ground between your feet.You’ll have six rounds of two minutes on and one minute off to work through the 3-6-9 rep scheme. Your score at the end of the workout will be total rounds plus all extra reps.