Strength

Strength

Deadlift 4 X 3
Load 260

Situps 4 X 20
*Superset

Metcon

AMRAP in 3 minutes
3 Power Cleans (140)
6 Pushups
9 Air Squats
*9 Dips

*Alternate dips and air squats between each round.

Repeat this 3 minute attempt 4 times, with 1 minute rest between rounds.

3 rounds + 3 reps
3 rounds + 9 reps
3 rounds + 8 reps
3 rounds + 7 reps

Workout comments: Deadlifts are progressing well, yet another exercise that has lost ground since I haven't done it in over 2 months. The dips killed me during the metcon, killing my heartrate and making the subsequent rounds so much tougher to finish.