Workout of the Day

3 rounds for time
20 deadlifts
100 drag rope single unders
40 wall balls
100 drag rope single unders
Rest exactly 1 minute after each round before starting the next.
Time ends when you finish the last drag rope single unders in round 3

20 minute time cap

Choose a deadlift weight that lets you finish the 20 reps in no more than 3 or 4 quick and confident sets. Modify the jump rope volume to take less than about 90 seconds, and then challenge yourself on the wall balls. At 120 reps total it’s a pretty high volume, by aim to complete the full number and avoid scaling too light today.

standard: 135/95 pound bar, 12/8 pound ball
rx: 185/135 pound bar, 20/14 pound ball
sport: 205/255 pound bar, 20/14 pound ball
metcon: 3×4:00 on, 1:00 off