Skill
Deadlift
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

If your max set on deadlifts last week established a new theoretical max, use that as a basis for your percentages this week. Go for a max (or barely sub-maximal) set on your last round on the barbell.

Workout of the Day
At 0:00, for time:
18-12-6
Thruster
Toe to bar

At 6:00, for time:
6-12-18
Toe to bar
Thruster

12 minute time cap

Today’s workout is a repeat of October 4th! Check out your times on it for reference if you made it in that day.

We’ve got two identical but mirrored mini-workouts today, each with a 6 minute cap. Note that the second half starts on toes to bar! If you run into the 6 minute cap on the first half, just keep chipping away at the full sequence until the 12 minute mark. Otherwise, you’ll be recording two separate times today.
Dont’ beat up your hands too much on the toes to bar; switch to a V-up or medicine ball sit up if needed.

standard: 65/45
rx: 95/65
sport: 95/65, never stopping for more than 10 seconds during each mini-wod
metcon: 4:00 on, 2:00 off, 4:00 on