Skill
Tempo deadlift
6 sets of 4 reps
Full speed up, 2 second hold at the top, 4 second descent, 2 second pause on the floor.

Target 65-75% of your max. Breaking up your normal tempo on the deadlift is going to be taxing, so start with conservative weights as you’re getting used to the timing. Prioritize positioning and proper tempo over load today.

Workout of the Day
AMRAP in 7 minutes:
21/17 calories
7 push presses

Rest 3 minutes

AMRAP in 7 minutes:
7 toes to bar
7 pull ups (strict or kipping)
7 push presses

Use a barbell weight that lets you hit the push press in two sets for the majority of both AMRAPs. Your toes to bar and pull ups also shouldn’t break down to more than two sets each for most of the second 7 minutes. If you’re comfortable with it, transition directly from your last toe to bar into your first pull up on each set.

Record two separate sets of rounds and reps for this workout.

standard: 95/65, V-ups and ring rows instead of pull ups and t2b
rx: 115/85
sport: 135/95, chest to bar pull ups
metcon: 7:00 on, 3:00 off, 7:00 on