Find a new 3RM deadlift for strength – this will also act the base for the metcon. Take 75% of your new 3RM and use that weight for the metcon. There is a buy-in of 50 pull-ups and then a descending couplet of deadlifts and double unders.


3RM Deadlift


For time:
50 pull-ups
12 deadlifts, 75% of 3RM
75 double unders
9 deadlifts
50 double unders
6 deadlifts
25 double unders

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