Deadlifts then The Chief and some Core work

Wasn’t excited about the workout in the program, so decided to make my own. 

Deadlift

• Set 1 – 5 x @ 55% of 1RM
  
• Set 2 – 3 x @ 65%
• Set 3 to 8 – 1 x adding 5% per set

Rest 2 minutes between sets.

Then “The Chief” with Pullups.  Against a 3 minute running clock AMRAP of

• 3 x Strict Pullups
  
• 6 x Push Ups
• 9 x Air Squats
  

Repeat for a total of 5 sets, picking up where you left off for each. Rest 60 seconds between sets.

Three sets of

• 15 x Tuck Up to V-Up Complex
• Rest 45 seconds
• 12-15 x Barbell Rollouts
• Rest 45 seconds

Results:  Deadlifts 135-155-205-195-220-240-255-275.  Metcon 22 rounds plus 2 Pullups.