Skill
Deadlift 5 sets of 5 reps

Rest about 2 minutes between sets.

We did a 5×5 deadlift last week with some additional push ups after each set, so try to push the weight just a little bit heavier today to make up for the lack of push ups. Target about 75-80% of your max deadlift for the last couple of sets. You won’t be on a set interval for this; your coach will give you about 15 minutes to work through the 5 sets of 5 after you’ve warmed up, so proceed at your own pace.

Workout of the Day
AMRAP in 15 minutes:
15 box jumps
15 kettlebell swings
30 sit ups

Choose a manageable weight for your kettlebell today; you should be able to finish your 15 swings in no more than 2 sets for the majority of your workout. Settle into a steady pace on all three movements, and try keeping your transitions smooth and quick if you have the energy for it.

standard: 16/12 kg KB, 20/12 inch box
rx: 24/16 kg KB, 24/20 inch box
sport: 32/24 kg KB, 24/20 inch box
metcon: 5×2:00 on, 1:00 off