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

This is our last day of the progression of deadlifts and pull up volume. Next week we’ll be switching to a similar format with front squats, but with a slightly different focus. For today, keep the deadlift weight the same as last week and push the rep count on the pull ups.

Workout of the Day
5 rounds:
1 minute of calories
15 seconds of rest
1 minute of push jerks
15 seconds of rest

Use a barbell weight that lets you hit sets of 5-10 reps throughout the workout; you’ll likely be doing 2 or 3 quick sets of push jerks per minute, so plan on dropping the bar for a quick rest and then popping it right back up for your next set. Push the pace on the machine, and remember that the 15 second “rest” interval is really only enough time to transition. Take advantage of it by working through the whole minute.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 10×1:00 on, 0:15 off