Skill
3 sets of 7 deadlifts
Rest 2-3 minutes between sets

Target 60-65% of your max deadlift, or the same weight as last Wednesday’s 4×6 if you did it.

Hanging on for one rep more than the 4×6 from last week shouldn’t be too challenging. Don’t be tempted to bump the weight up; there’s more to come.

Workout of the Day
5 rounds:
45 seconds of step ups
15 seconds of rest
45 seconds of ring dips
15 seconds of rest
45 seconds of hang power cleans
15 seconds of rest

Grab a barbell that lets you hit two or three quick sets of 5-10 reps in each 45 second interval. Scale the ring dips with a band or with feet on the floor so that you can maintain sets of about 3 across the workout. Fill the whole 45 seconds of step ups with work.

standard: 20/12 inch box, 95/65 pound bar
rx: 24/20 inch box, 115/85 pound bar
sport: 24/20 inch box: 135/95 pound bar
metcon: 15x 0:45 on, 0:15 off