Heavy day today involves some pulling from the floor. Each set should be challenging but also work to avoid failure. You can choose to work up in weight or use the same challenging weight for each set. Take one set roughly every 2:30-minutes. Score your heaviest successful lift for each set.
4 rounds for quality of:
50′ Sled Push (heavy)
20 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
Continuing with our grunt work style movements. This is to be done for quality and ideally, holding a steady pace from one movement to the next. The sled push should be done with a heavy load and have you moving at a slow but steady pace. The dumbbell box step up has you holding two dumbbells at your sides. Choose a loading that allows you to get all 20 reps done in an unbroken set although the last few reps should feel pretty challenging.