Skill
Deadlift
5 reps at 75%
3 reps at 85%
1 or more reps at 95%

Work up to a heavy single, and then see if you can hang on to the bar for multiple reps. We’ll be taking it light for the next two weeks before working back through the build in weight for one more full cycle in December.

Workout of the Day
AMRAP in 12 minutes:
20 med ball sit ups
30 med ball step overs
40 double unders

This is a good opportunity to push for the rx difficulty if you’re often close to it. Try challenging yourself on the double unders, and scaling the med ball weight and box height a little bit less than you normally would.

standard: 12/8 lb ball, 20/12″ box
rx: 20/14 lb ball, 24/20″ box
sport: 30/20 lb ball, 24/20″ box
metcon: 3x 3:00 on, 1:00 off