Skill
Deadlift 5 sets of 6
Immediately after each set of deadift, complete one large set of push ups
Target deadlift percentages: 70-70-70-75-75

This is our last of 4 weeks on this deadlift/push up skill piece, and we’re up to 6 deadlifts per set. Pick a push up difficulty that lets you hit at least 10-15 reps per set. Rest as needed after the push ups before beginning the next set of deadlifts.

Workout of the Day
AMRAP in 14 minutes:
200 m run
20 kettlebell swings
20 box jumps

If you want to push hard on the workout today, keep the swings unbroken and the box jumps and runs fast. Yesterday was a pretty rough one though, and we’ve got a nasty workout tomorrow, so feel free to take it easier today and just cruise through the work.

standard: 16/12 kg, 20/12″
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″
metcon: 7×1:20 on, 0:40 off