Skill
Back Squat
5 at 65%
5 at 70%
5 or more at 75%

We’re working through one more three-week cycle of squats, presses, and deadlifts to hopefully build off of the progress you made in the previous cycle. If you established a new max, be sure to use it as a reference for the percentages.

Workout of the Day
4 rounds:
1:20 of box jumps
1:20 of strict pull ups
1:20 of calories

This workout has no built-in rest, so modify your pace and plan your own breaks as you would if it were an AMRAP (16 minutes total). Challenge yourself on the pull ups; it’s ok if you’re only doing one at a time by the end of the 1:20 interval each round.

standard: 20/12″ box
rx: 24/20″ box
sport: 24/20″ box, strict chest to bar pull ups)
metcon: 4×2:40 on, 1:20 off