Skill
5 sets of 5 deadlifts

Target ~70%

Immediately after each set of deadlifts, complete one hard set of strict pull ups or ring rows.

Rest a minute or two between rounds

Just one more week of this deadlift/strict pull up progression before a slight switch in focus. Try to add a few reps to your total pull up volume today, but keep the deadlift weight the same as last week.

Workout of the Day
AMRAP in 12 minutes:
10 burpee box jumps
15 kettlebell swings
200 meter run

Keep your kettlebell on the lighter side today; the burpee box jumps should be the main challenge of the workout, with the swings and run in as a chance to recover, sustain, or push the pace. We also don’t want to overload the lower back after your deadlift work.

standard: 16/12 kg KB, 20/12 inch box
rx: 24/16 kg KB, 24/20 inch box
sport: 28/20 kg KB, 24/20 inch box
metcon: 6×1:20 on, 0:40 off