Skill
Back Squat
5 at 65% of your max
3 at 75% of your max
Max set at 85% of your max

This is the last week of Winter Strength! 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 info to calculate a theoretical 1 rep max, then write that number down and remember it! 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:
1 minute of box jumps
1 minute of kipping pull ups
1 minute of calories
1 minute of rest

This workout is a great chance to get some practice in on the kipping pull up. Consider modifying it by using a band if you struggle to sustain more than one rep at a time in a workout context. Add up all of your box jumps, pull ups, and calories at the end of the workout for one big number.

standard: 20/12 inches, ring rows instead of pull ups
rx: 24/20 inches
sport: 24/20 inches, chest to bar pull ups
metcon: 4×3:00 on, 1:00 off