Skill
5 sets of 5 back squats
Use ~70% of your max

On the last set, feel free to go for a max set. You can use the number of reps you get to calculate a theoretical max using the charts posted in the gym. Feel free to ask your coach if you aren’t sure how! We’ll be hitting back squats on Mondays and presses on Tuesdays for a few weeks.

Workout of the Day
AMRAP in 15 minutes:
5 strict pull ups
10 suitcase lunges (one Kb and one DB)
15 box jumps

Challenge yourself on the pull up difficulty today; it’s ok for that movement to break down, even to singles, by the end of the workout. Do the same on the suitcase lunges, though in that case you should be able to struggle through the 10 reps in no more than two sets.

standard: 16/12 kg KB, 35/25 lb DB, 20/12″ box
rx&sport: 24/16 kg KB, 50/35 lb DB, 24/20″ box
metcon: 5×2:20 on, 0:40 off