Skill
Front Squat:
5 sets of 2 tempo plus 3 regular
Tempo: 3 seconds down, 3 second hold, fast up, 3 seconds between reps

Target ~65% of your max, and hold that across all 5 sets

Leave room to grow over the next few weeks.

You’ll complete the two tempo squats and then the 3 regular squats in one set, without re-racking the bar. Do your best to be strict about the tempo!

Workout of the Day
AMRAP in 13 minutes:
20 devil presses
60 double unders

Gear up for larger sets on both your devil presses and your double unders. Pick a dumbbell weight that you’re comfortable snatching, and scale the jump rope volume and difficulty so that you can finish each round in no more than 60 to 90 seconds.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope double unders
metcon: 6:00 on, 1:00 off, 6:00 on