A.
Five sets for times of:
Run 400 Meters
315/225 lb Deadlift x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Run 400 Meters
Rest exactly 5 minutes

I shouldn’t have to say this…but please modify the loads to make this session reasonable based on your abilities. The deadlift should be performed at a load that may be difficult, but can be done unbroken in at least the first three sets. The pull-up volume should be reduced to a volume that you can complete them in no more than three sets. If that means you only do 9 pull-ups each round, that is fine, but I don’t want you spending 5 minutes trying to complete 20 pull-ups each set.

B.
Create or Review and Revise 3-Month Training Goals – write down what you would like to accomplish before the end of the year. Share to comments if you would like, and/or keep them somewhere visible, but they must be written.

Results:

Set 1. 4:46

Set 2. 5:27

Set 3. 5:43

Set 4. 5:34

Set 5. 5:40

Possibly went too easy on each round, but probably would have completely died out by the last round or two otherwise. DL @185, 15 CTB each round. Looked like a wounded animal on the second 400 of each round, not sure what the issue was today, maybe just low energy.