Skill
5 sets of 5 front squats
Immediately after each set of front squats, complete a large set of push ups

Target ~70% for your front squat weight

Choose a push up difficulty that lets you hit at least 10 reps every set. Keep your sets to about 80% of what you feel is your max set; you don’t want to hit a huge number in the first two rounds and then completely crash in the next three. If you did the deadlift variant of this skill work last week, then try to target one or two more push ups per round. We’ll be repeating this skill work two more times, so track your push up count.

Workout of the Day
3 rounds for time:
400 meter run
21 kettlebell swings
12 toes to bar

16 minute time cap

This is a classic twist on a classic benchmark workout; the run and swing volume are relatively low, so try to keep an aggressive pace on both those movements. Scale the toes to bar to partial range of motion if needed, and do your best to hang on for slightly larger sets than you might in a higher-volume workout.

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg