Skill
Deadlift 5 sets of 5
Immediately after each set of deadift, complete one large set of push ups
Target deadlift percentages: 70-70-70-75-75

The deadlift and push up train keeps rolling! Note that the percentages have dropped a little bit to reflect the increase in per-set volume. Pick a push up difficulty that lets you hit at least 10-15 reps per set. Rest as needed after the push ups before beginning the next set of deadlifts.

Workout of the Day
3 rounds for time:
400 m run
21 box jump overs
12 toes to bar

15 minute time cap

Does this format look familiar? Certain ratios and rep schemes that were first done in some of the benchmark workouts can be endlessly manipulated to come up with great new combinations. Last week’s run-KB swing-pull up triplet was the original version that this workout gets its DNA from. Just like last week the sets are relatively small and manageable, so push the pace on the run if you’re up for a challenge.

standard: 20/12″ box
rx: 24/20″ box
sport: 24/20″ box, 21 toes to bar instead of 12
metcon: 4×2:30 on, 0:30 off