Three sets of:
Deadlift x 6-8 reps (get uncomfortable here)
Push ups x 20
Rest 60 seconds
We are entering the 3rd cycle of Wendler. Make sure you completed all working sets before moving on. If you performed more than 3 reps of the last set of the 5-3-1 set, add 10 lbs to your 1RM and take 90% and complete the following. If you did not hit at least 3 reps, do not add weight this month. Stay with the weight you have and work toward getting in more and stronger reps.
Fitness & Performance
Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24 kg)
If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500 meter row, Partner B jumps on and rows while partner A performs the push-ups and swings.