Skill
4 sets of 9 deadlifts
Rest about 3 minutes between sets

Target 60-65% of your max deadlift across the board, (same weight as last Wednesday’s sets). Shoot for 3 minutes between sets so that you get enough rest but don’t cool down. We have just two more weeks of this progression: the 3×10 week and the 4×10 week.

Workout of the Day
3 rounds:
2 minutes to run 200 m, then max ring dips
2 minutes to run 200 m, then max calories

Scale the ring dips using a band or by keeping your feet on the ground. Modify the run distance so that you have about a minute to work on the dips or calories each interval. Record your total dips and calories.

standard and rx: as written
sport: ring dips on the high rings (muscle up to start each set)
metcon: 6×1:30 on, 0:30 off