Skill
Back Squat 5×5
Immediately after each set, do one large set of push ups

Scale the push ups so that you’re able to get at least 5-10 reps in each round. Keep both efforts submaximal, saving energy for the workout.

Workout of the Day
AMRAP in 10 minutes:
8 alternating dumbbell hang squat cleans
6 burpee box jump overs

This workout is a repeat from May 11th. Pick a weight that you can do unbroken, focus on smooth and fast transitions, and be sure to stand all the way up at the top of each hang squat clean before lowering the dumbbell off the shoulder.

standard: 35/20 lb, 20/12″
rx: 50/35 lb, 24/20″
sport: same as rx today. move fast, hit full range of motion, and don’t stop. 10 rounds is your goal
metcon: 5 x 1:30 on, 0:30 off