Skill
Back Squat
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

Safety note: be sure not to go for a max or near-max set unless you either have a spotter on both sides (never just one) or have practiced bailing out from under your bar.

Your coach will cover safe spotting technique.

This is your chance to work up to a heavy and hard set. Work off of the numbers you established in the previous two weeks, and push the 1+ set today.

Workout of the Day
3 rounds for time:
15 pull ups
21 burpees
400 m run

15 minute time cap

Pushing the pace on the workout today is going to require getting comfortable with performing pull ups while fatigued; as you’re coming back in from the run, start thinking ahead to how you’ll approach the bar and what set sizes you’re up for so that you can keep your momentum up.
If you’re comfortable with all three movements, then this workout should be done at an aggressive pace.

standard: Jumping pull ups (bar just within standing reach)
rx: kipping pull ups
sport: chest to bar pull ups
metcon: 6×1:30 on, 0:30 off