Strength:
deadlifts 5, 3, 1+ (75, 85, 95% or 1rm)
Metcon:
Rx
5 rounds
24 deadlifts, 135/95
12 box jumps, 24/20
6 bar muscle ups*
*sub 12 pull-ups then 12 push-ups
Intermediate
4 rounds
18 deadlifts
9 box jumps
6 pull-ups
6 push-ups
Beginner
3 rounds
15 deadlifts
10 box jumps
5 pull-ups
5 push-ups
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