Skill
Strict Press
3 at 70% of your max
3 at 75% of your max
Max set at 80% of your max

This is our second round through on the progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one from the previous round. 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
4 rounds:
2 minutes of calories
2 minute of rest

At the start of each 2 minute interval (both the calorie and the rest interval), complete 30 double unders.

Modify the volume and difficulty of jump rope so that it takes no more than about 30-40 seconds each interval. Push the pace on the machine; the double under reps are just a buy-in, so the calories are the only thing that count towards your total.

standard: 20 double unders instead of 30
rx: as written
sport: 40 double unders instead of 30
metcon: 4×2:00 on, 2:00 off