Deadlift 4×8, rest 2 mins between sets
For Time
50/40 Cal Bike
30 deadlifts 225/155
50 Lat burpees over bar
Program Notes: Your strength portion today should be lighter TNG sets in comparison to prior weeks. All sets around 65-75% of 1 RM. If you dont have a number to reference think of 2-3 reps in reserve
Your wod today is a mental grind. Think Steady RPMs on the bike and short touch and go sets on your deadlifts. Lateral burpees are easy to go too fast on quick, so make an effort to stay efficient and pace the front portion
of that set of 50
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: 275/175
Intermediate: 185/125
Scaled: 135/95, Cals to allow for sub 5
Beginner: 115/75, Cals to allow for sub 5
Longevity:*** if needed, kipping, risk vs. reward moves scale for strict if necessary