Skill

6 sets of deadlift:
1 tempo plus 3 regular
Tempo: fast up, 3 second hold at top, 3 second descent, touch and go into the next rep
Target ~80%

Each set starts with just one tempo rep, so be dilligent about keeping to that tempo on the descent. Wrap up with 3 regular reps, and push the pace a little higher than you worked at two weeks ago on the 6 sets of 2/2.

Workout of the Day

For time:
21-18-15-12-9-6-3
Push press
Box jump over

15 minute time cap

Grab a barbell that lets you finish every round of push press in no more than two sets; you should always feel like you can pick the bar back up for another 10 or so reps at any point in the workout. Stay focused on a safe landing on your box jump overs as you start to fatigue.

standard: 45/35 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: 4×2:00 on, 1:00 off