Concentrate your warmup on the lower back and posterior chain. Work your way up to your working Deadlift weight with low reps and in small increments. When you're ready, hit that max rep set. Also, don't forget to get those hip flexors warm for the box jumping in the metcon.
Strength:
Max repetitions of Deadlift @ 85%
8.5 / 10 difficulty for you today
Goal-4-8 reps
To technical failure
Metcon:
For Time:
500/450 Meter Row
Directly Into...
21-15-9:
Box Jumps (30/24")
Deadlifts (225/155)
Directly Into...
500/450 Meter Row
*Time Cap: 15 Minutes
Box Jumps | Around :90/:60/:30
Deadlifts | Moderate. 3 sets. Around :90/:60/:30
Row | 2:30 or less
Finisher:
3 Sets
:20 Ring support hold (lockout)
20 Hollow rocks
:20 Ring support hold (dip)
BODYBUILDING WORKOUT
Routine 4a: Back, Calves
2-Way Super-set of:
- Bent-over Barbell Row (4 x 8-12 reps)
- Standing Calf Raise (4 x 15-20 reps)
- Lat Pull-down Wide Grip (4 x 8-12 reps)
- Leg-press Calf Raise (7 x 15-20 reps, sets 1-4)
- Seated Row Narrow Grip (7 x 8-12 reps)
- Leg-press Calf Raise (sets 5-7)