Skill
5 sets of 5 strict press
Use ~70% of your max

On the last set, feel free to go for a max set. You can use the number of reps you get to calculate a theoretical max using the charts posted in the gym. Feel free to ask your coach if you aren’t sure how! We’ll be hitting back squats on Mondays and presses on Tuesdays for a few weeks.

Workout of the Day
3 rounds:
1:30 of kettlebell swings
1:30 of ring dips
1:30 of rest

At the start of each interval (including the rest), run 100 m.

A quick run is really going to pay off in buying you time to get reps in; you can only do kettlebell swings so quickly, so if you want to get more done you’ll need to pick up the pace on the 100 m buy in. Use a heavier than normal weight on the swing, and scale the ring dips by using a band or dropping down to push ups if needed.

standard: 20/12 kg
rx: 32/24 kg
sport: 32/24 kg, ring dips off the high rings (muscle up into each set)
metcon: 3×3:00 on, 1:30 off