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

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.

We’ll be repeating this format, so record your smallest push up set.

Workout of the Day
4 rounds for time:
200 meter run
5 front squats
10 lateral burpees

15 minute time cap

Use a heavy weight for the front squats; it should take one or two very challenging sets to get through 5 reps. If it breaks down to singles, you’ve likely gone too heavy. Push the pace on the run and the burpees as much as you can without totally breaking down on the front squats.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 4×2:30 on, 0:30 off