Skill
Back Squat
5 at 65% of your max
5 at 70% of your max
5 or more at 75% of your max

This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. Go for a safe max rep set on the last set, and then use that weight and rep count to estimate a new max for the following week (experienced lifters might want to wait a few weeks before updating their maxes). There are Training Load Charts posted around the gym to help you do this; chat with a coach if you need guidance, and track your weights!

Workout of the Day
For time:
21-15-9
Deadlift
Push up
Toes to bar

Load your deadlift to a weight that lets you complete each round in no more than 3 quick sets. It’s ok if the push ups and toes to bar slow you down a bit, but you shouldn’t be making them so difficult that you’re doing singles at the start of a round. If you’re a strong deadlifter, load up to the sport weight today.

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 6:00 on, 1:00 off, 6:00 on