Skill
Strict press
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. Focus on a neutral core throughout the ten reps, and good luck!

Workout of the Day
For time:
40-30-20-10
Box jump
After each set of box jumps, complete:
10 front rack lunges
10 pull ups

16 minute time cap

The front rack lunge weight should be very challenging today. If you’re able to go unbroken across all 4 rounds, you’ve likely gone too light. Do be sure that it isn’t so heavy that your form gets sloppy though. Scale the pull ups to take no more than 2 or 3 quick sets each round, and just settle into a steady pace on the box jumps.

standard: 95/65, 20/12
rx: 135/95, 24/20
sport: 155/105, 24/20
metcon: 6:00 on, 1:00 off, 6:00 on