Skill
Deadlift
5 at 65% of your max
5 at 70% of your max
5 or more at 75% 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
AMRAP in 12 minutes:
16 overhead lunges
12 box jumps
8 pull ups (strict or kipping)

Pick a light weight on the overhead lunges; it’s ok if you have to break them up, but you shouldn’t need much rest between your sets. Steady pace on the box jumps, and modify the pull ups to a difficulty that lets you maintain 2-4 at a time throughout the 12 minutes.

standard: 55/45 pound bar, 20/12 inch box
rx: 75/55 pound bar, 24/20 inch box
sport: 95/65 pound bar, 24/20 inch box
metcon: 4×2:00 on, 1:00 off