Skill
5 sets of:
8 deadlifts plus a single max set of push ups
Target 70-75% of your max

Choose a push up difficulty that lets you hit at least 10 reps in each of your max sets. Take a couple of minutes to rest in between each round, but move immediately from your deadlifts to your push ups. You aren’t on the clock today, so you’ll just have about 15 minutes to work through this at your own pace.

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18-21-24… etc
Toes to bar
Burpee box jump overs

Scale the toes to bar by reducing the range of motion or switching them out for V-ups. Medicine ball sit ups are also an option, but bump the rep scheme up to 5-10-15-20 on the sit ups (not the burpees). Scale the burpee box jump overs by reducing the box height or eliminating the box altogether.

standard: 20/12 inch box
rx and sport: 24/20 inch box
metcon: 4×2:00 on, 1:00 off