Workout of the Day
5 rounds:
1 minute of deadlifts
1 minute of push ups
1 minute of calories on the bike, rower, or ski erg
1 minute of rest

Pick a deadlift weight that will allow you to hit two or three sets of 5-10 reps each minute of work. Drink water, and be wise about your effort in the heat over the next few days.

standard: 115/85
rx: 185/105
sport: 225/155
metcon: 5×3:00 on, 1:00 off

Skill
Mobility:
2 minute standing straddle
2 minute pigeon per side
2 minute standing straddle
2 minute half saddle per side
2 minute standing straddle

Get flexible post-workout. Your coach may modify the routine for their individual class.