Todays Workout 04.06.14 - Deadlifts, Bench Press

Strength

Deficit Deadlifts (standing on 45# plates) - 2RM, 2 @ 95%, 2 @ 90%

Bench Press (heaviest possible) - 3x5 sets

Metcon 1

EMOM x15 mins

Min 1: 4 Pendlay Rows + 8 Ring Dips

Min 2: 5 Straight Legged Deadlifts + 5 Strict Pull-ups

Min 3: 8 Toes-to-bar + 8 Weighted Sit-ups

Metcon 2

21-15-9

Close Grip Bench Press

Burpees

WOD

3 Rounds For Time

Row 300m

9 Ring Muscle-ups

12 Sumo Deadlifts