Skill
Strict Press
5 at 70%
4 at 75%
3 at 80%
2 at 85%
1 at 90+%

Use the last rep to hit a heavy single or a max lift. Do your best to keep it strict, and avoid any leaning back or asymmetric pressing.

Workout of the Day
4 rounds:
90 seconds of sandbag cleans
90 seconds of ring dips
90 seconds of rest
At the start of each interval, including the rest, complete 15 crossovers

Pick a jump rope volume and difficulty that will take you no more than about 30 seconds to complete each round. Scale the ring dips by adding a band or using your feet on the ground to assist you so that you can hit sets of 3-5. Add up all your sandbag cleans and all your ring dips at the end of the workout.

standard: 70/45
rx: 100/70
sport: 150/100, ring dips at the top of a ring muscle up
metcon: 4×3:00 on, 1:30 off