Skill
6 rounds:
5 deadlifts, immediately into a large set of push ups
Target about 60-65% of your max deadlift weight, and pick a push up difficulty that lets you average at least 10 reps per round.
Keep the deadlift weight very manageable; the focus here is on the combination of the two movements rather than maxing out on the load. Start with a hard but submaximal set of push ups, and try to sustain it or build on it across the 5 rounds.
Workout of the Day
4 rounds:
1 minute of box jumps
1 minute of back squats
1 minute of calories
1 minute of rest
Use a barbell with which you can keep a steady and unbroken cadence on the back squats for the majority of the minute. You’ll be cleaning the bar off of the floor and push pressing it onto your back today, then lowering it in front rather than dropping it behind you after your set; make sure you save enough energy to do that!
standard: 65/45 pound bar, 20/12 inch box
rx: 95/65 pound bar, 24/20 inch box
sport: 115/85 pound bar, 24/20 inch box
metcon: 4×3:00 on, 1:00 off