Skill
Deadlift
3 at 70% of your max
3 at 75% of your max
Max set at 80% of your max

This is our second round through on the progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a safe max rep set on the last set, and then use that weight and rep count to estimate a new max for the following week (experienced lifters might want to wait a few weeks before updating their maxes). There are Training Load Charts posted around the gym to help you do this; chat with a coach if you need guidance, and track your weights!

Workout of the Day
4 rounds:
1 minute of calories
1 minute of strict pull ups
1 minute of sit ups
1 minute of rest

Modify the pull up difficulty so that you never have to take more than 5 or 10 seconds between reps, even when you’re a few rounds into the workout. Push the pace on the machine, and keep good range of motion on the sit ups.

standard: green band
rx: unassisted
sport: weighted pull ups with a 10/5 pound dumbbell held between the legs
metcon: 4×3:00 on, 1:00 off