Skill
EMOM for 10 minutes:
3 deadlifts

Be sure to only increase weight if you’re certain that you can keep solid form on each rep. It is very easy to slip into poor positioning under heavy load on the deadlift, so check in with your coach if you aren’t sure whether or not a jump in weight is a good idea.

Workout of the Day
AMRAP in 15 minutes:
400 m run
20 burpee box jump overs

This is an excellent workout for getting an idea of what kind of pace you can sustain on running and burpees; if you’re up for it, check the clock as you finish each segment so that you can build a better mental picture of how long each effort takes and whether or not you’re able to stay consistent across all 15 minutes.

standard: 20/12″, run/row/ski 400 m or bike 1000 m
rx: 24/20″, run
sport: 24/20″, run
metcon: 10x 1:00 on, 0:30 off