Skill
Back Squat
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

If your max set on back squats last week established a new theoretical max, use that as a basis for your percentages this week. Go for a max (or barely sub-maximal) set on your last round on the barbell, and be sure to ask for two spotters if you think there’s a chance of failure.

Workout of the Day
3 rounds, 4 minutes on, 1 minute off:
6 push ups
9 kettlebell swings
12 box jumps

Challenge yourself on the kettlebell swing weight today! Nine reps per round isn’t too aggressive, so you should be able to bump up 4 kilos if you’re up for it. The push ups can also be scaled up a bit; if you’re able to get some good strict full range of motion reps in, consider starting each round with a few before switching to your knees or to box push ups.

When you start back up after the 1 minute break, pick up right where you left off instead of restarting on the push ups for a separate count.

standard: 16/12 kg kb, 20/12″ box
rx: 32/24 kg kb, 24/20″ box
sport: 32/24 kg kb, 24/20″ box, strict handstand push ups instead of push ups
metcon: 3×4:00 on, 1:00 off