Skill
Deadlift
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

This is your chance to work up to a heavy and hard set. Work off of the numbers you established in the previous two weeks, and push the 1+ set today.

Workout of the Day
3 rounds:
2 minutes of ring dips
2 minutes of clean and jerks
2 minutes of rest
At the start of each 2 minute interval, including the rest, run 200 meters

We had ring dips in the skill work last week, and this week we’re tackling them in a workout. Feel free to use a band to assist on the dips, but if you need more than a green band it may be smart to develop your shoulder strength with push ups before doing dips in a high-intensity context.
Your clean and jerk should be heavy enough to push you to quick singles or small sets.
Pick a run distance that you can finish in a minute or less each time.
Your score is the sum of all of your ring dips and all of your clean and jerks.

standard: 95/65, push ups
rx: 135/95
sport: 155/105
metcon: 3×4:00 on, 2:00 off