Skill
We’re switching up our skill work for the next few weeks to accommodate the Open. We’ll keep our back squat progression on Monday, move our pull up work from Friday to Thursday, and drop the deadlift progression in favor of double under work. Fridays we’ll be throwing in some light skill practice to work on whatever movements show up in the Open workouts (these will be released by CrossFit HQ every Thursday, and we’ll be doing them every Saturday).

Back Squat
De-load week
5 reps at 35%
5 reps at 45%
5 reps at 55%

Keep it light and easy; we’ll go through one more full cycle of 5-3-1 starting next week. We’ve got thrusters in the workout, so don’t blow up your squats.

Workout of the Day
For time:
27-21-15-9
Thruster
Toe to bar

Time cap: 15 minutes

Happy Monday!
This is a twist on an old classic, with the volume turned up to 11. 72 reps of each movement is no joke, so be sure that you’re selecting scaling options that let you keep chipping away in small sets. Your toes to bar will probably degrade quickly; if you know that will happen, then start small and stay consistent.
This isn’t a sprint.
Don’t tear.

standard: 65/45, 25 med ball sit ups each round instead of toes to bar (not 27-21-15-9). thruster rep scheme stays the same.
rx: 95/65
sport: no singles on the toes to bar, no more than 2 sets in any thruster round
metcon: 8×1:00 on, 0:30 off