Skill
Deadlift
5-5-5-5-5
55%-60%-65%-70%-75%

If you established a max lift in the previous strength cycles, use that as the reference number for your percentages today. Note that we aren’t hitting a max set in the last set; keep it at 5 reps. If you don’t have a reference max, your coach will help you sort out what weights to tackle.

Workout of the Day
AMRAP in 15 minutes:
9 push presses
12 lateral burpees
21 sit ups

Go for a more challenging weight on the push presses today; it’s perfectly fine to have to break it into sets of three by the end of the workout. Try to keep up the pace on the burpees, and then find your rest on the sit ups.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×2:00 on, 1:00 off