Skill
Back squat
3 sets of 10 reps at 60-70%

If you’ve got a well-established one rep max and you’ve been lifting for a while, stay closer to 60% than 70%. If you’re newer to the lift, your one rep max is likely still a little inaccurate, and you may have to push up to 70% to get a decent challenge out of the 3×10. Be sure to ask for spotters if you’ve got any doubts about the set. Enjoy getting some tough high-volume squats in!

Workout of the Day
3 rounds, 5 minutes on, 1 minute off:
3-6-9-12-15-18-21-24… etc
Deadlift
Hang power clean
Push up

Pick up where you left off on the ladder when you resume work after the 1 minute break. The deadlifts should be light, the hang power cleans should be manageable, and the push ups should get tough. Each of the 5 minute rounds will have a different feel as you work your way higher and higher in the ascending ladder.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 3×5:00 on, 1:00 off