It’s the end of the year so let’s go out with a bang: 1RM deadlift! This might take up to 30 minutes, so plan accordingly. Warm up with light sets of 5 and maybe sets of 3 or 2, but get into your singles when you feel the weight getting moderately heavy.

The metcon will vary in times based on your push-up proficiency. You may want to scale to 15 or 20 reps per round. Scales can include banded back pack, elevated on a box or bar, or knee push-ups.

Strength

1 RM Dead Lift

Conditioning

3 rounds for time:
25 box jumps, 24/20″
25 push-ups

w/ 3 sit-ups EMOM