Skill
5 sets of 5 deadlifts

Target ~70%

Immediately after each set of deadlifts, complete one hard set of strict pull ups or ring rows.

Rest a minute or two between rounds

Scale the pull ups to a difficulty that lets you hit about 4-8 reps each round.

If you completed this skill work last week, try to add one or two reps every round on the pull ups. Keep the deadlift weight the same; use extra energy on the pull ups!

Workout of the Day
4 rounds:
1 minute of overhead lunges
30 seconds of rest
1 minute of calories
30 seconds of rest

Use a lighter barbell for your lunges today; the weight is mainly there to make your shoulders and core work for stability, rather than to load the lunge step itself. If the overhead position is not safe and stable for you, drop the barbell down to a front rack lunge. Try to keep your pace on the machine to a narrow range. If you’re on the assault bike, it shouldn’t vary by more than 4 or 5 rpm across the workout. If you’re on the rower or concept 2 bike, it shouldn’t vary by more than 100 or 150 cal/hr.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 8×1:00 on, 0:30 off