Skill
5 sets of 5 deadlifts
Immediately after each set of deadlifts, complete a large set of push ups

Target ~70% for your deadlift weight (don’t add weight from week 1: do more push ups instead).

Choose a push up difficulty that lets you hit at least 10 reps every set. Keep your sets to about 80% of what you feel is your max set; you don’t want to hit a huge number in the first two rounds and then completely crash in the next three. Try to target one or two more push ups per round than last week. We’ll be repeating this skill work one more time next week, so track your push up count.

Workout of the Day
5 rounds:
45 seconds of Russian kettlebell swings
15 seconds of rest
45 seconds of sit ups
15 seconds of rest
45 seconds of calories
15 seconds of rest

Grab a heavy kettlebell for today’s swings; you’ll only be going up to eye height for the Russian swing, so you should be able to manage something a little heavier than you typically use. Keep a steady pace on the sit ups and machine, and note that the 15 second rest time will mostly be used transitioning.

standard: 16/12 kg
rx: 32/24 kg
sport: 32/24 kg, American swings
metcon: 15×45 on, 15 off