For strength, warm up your push press with light weight and work up to a 10 rep max. You may choose to do sets of 10 all the way up, or do smaller sets and go for your 10RM.
For the metcon, find a partner with similar deadlift strength. Partner A will do 10 deadlifts at 135/95 and 15 burpees over bar, then Partner B will do 10 deadlifts at 135/95 and 15 burpees over bar. Partners will then load new weight on the bar (185/125) and Partner A will do 10 deadlifts and 15 burpees over bar. Partner B will follow up at the same weight. Continue adding weight each round. If you get to the 345/230# bar, keep that weight on the bar and continue the AMRAP.
Strength
Take 20 Minutes to find your 10RM Push Press
Conditioning
Alternating with a partner,
AMRAP in 12 minutes:
10 deadlifts, 135/95#
15 burpees over bar
10 deadlifts, 185/125#
15 burpees over bar
10 deadlifts, 225/155#
15 burpees over bar
10 deadlifts, 275/185#
15 burpees over bar
10 deadlifts, 315/215#
15 burpees over bar
10 deadlifts, 345/230#
15 burpees over bar
