Skill
Back Squat
5 at 70%
4 at 75%
3 at 80%
2 at 85%
1 at 90+%

Last chance to hit a max in this cycle! Grab two spotters if you’re going heavy.

Workout of the Day
For time:
21-15-9
Goblet squat
Push press (one dumbbell)
Thruster (one dumbbell)
Run 400 meters after the round of 21, the round of 15, and the round of 9

15 minute time cap

Complete 21 goblet squats, 21 push presses, and 21 thrusters before taking off on your first run. Do the same for the rounds of 15 and 9, switching arms on the dumbbell whenever you want so that you get about the same amount of work done on both sides.
Do your best to push the pace on the run!

standard: 35/20
rx: 50/35
sport: 2 dumbbells, 40/25 lb, double dumbbell front squat instead of goblet squat
metcon: 4×2:20 on, 0:40 off