Skill

6 sets of 4 front squat

Target 80%, or up 5-10 pounds from two weeks ago.

Try to hold the same weight across all 6 sets if reasonable.

Workout of the Day

5 rounds:
40 seconds of toes to bar
20 seconds of rest
40 seconds of calories
20 seconds of rest

Modify the range of motion on the toes to bar so that you can maintain about 10-15 toes to bar each round. Push the pace on the machine, and be cautious of tearing on the toes to bar.

standard, rx, and sport: as written
metcon: 12×0:40 on, 0:20 off