Skill
6 sets of 3 deadlifts
Immediately after each set, complete one large set of push ups
Target deadlift percentages: 75% for 3 sets, 80% for 3 sets

Pick a push up difficulty that lets you get at least 10 reps on each set. Don’t max out on the push ups in the first 4 or 5 sets; save some energy for the last couple.

Workout of the Day
AMRAP in 12 minutes:
10-20-30-40-50-60… etc
Wall balls
15 toes to bar after every round

If you scale this workout correctly, it should start off feeling like it’s all toes to bar, and finish feeling like it’s all wall balls. Pick a toes to bar difficulty that will take you an average of 2-3 sets throughout the workout. A similar target for the wall balls is appropriate, though it can be harder to predict how those will unfold in the later (larger) rounds.

standard: 12/8 lb ball, V ups instead of toes to bar
rx: 20/14 lb ball
sport: 30/20 lb ball, 20 toes to bar instead of 15
metcon: 4×2:00 on, 1:00 off