Skill
4 sets of 8 deadlifts
Rest about 3 minutes between sets

Target 60-65% of your max deadlift across the board, (same weight as last Wednesday’s sets). Shoot for 3 minutes between sets so that you get enough rest but don’t cool down.

Workout of the Day
4 rounds, 3 minutes on, 1 minute off:
12 air squats
12 push presses
12 box jump overs

Start each 3 minute work interval on the air squats, and add up your rounds and your reps at the end of the workout. Grab a barbell with which you’re able to do the 12 push presses unbroken for most or all of the workout; you should be able to smoothly cycle between all 3 movements today.

standard: 55/45 pound bar, 20/12 inch box
rx: 75/55 pound bar, 24/20 inch box
sport: 95/65 pound bar, 24/20 inch box
metcon: 4×3:00 on, 1:00 off