Sorry about the last post, guys. I was at SWAT training all day with no computer access!
Deadlift 3rm. Compare to 2.03.10.
10 x 1:00 rounds of max reps of burpee pull ups. 1:00 rest between rounds.
For the SWOD, compare your weights to the last time we did a 3rm and try and beat it by 5 lbs at least. If you didn't lift that day, compare to your 5rm from last week and beat that.
For the metcon, set up underneath the pull up bar. Do a standard burpee (not a sprawl). On the jump, jump up to the pull ups bar and use the momentum to to complete a pull up. Do that as many times as possible in 1:00, rest 1:00, and repeat 10 times. Your score is the total number of burpee pull ups during the whole WOD. If you can't jump all the way up to the pull up bar, set up a box under the pull up bar. Do a burpee box jump, then do a jumping pull up.
Post weights and burpee pull up numbers tot he comments section! bc