The Shed Strength and Conditioning

WOD

Strength

3x5 Deadlift (use individual loads)

Metcon

AMRAP in 20 Minutes

3 135# Clean and Jerk

6 Pushups

9 Box Jumps

Just to clarify how the 5/3/1 works, on the last set go for a max effort in reps. If you can get 6 reps, get 6 reps...if you can do 10 reps do 10 reps. For example, your deadlifts might look like, 5x225#, 5x265#, 8x305#.

"I know the price of success: dedication, hard work and an unremitting devotion to the things you want to see happen." - Frank Lloyd Wright