deadlift
3-3-3

Compare results to June 30, 2010.

then,
tabata pull-up*

*One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest.

This workout is scored by the least number of repetitions completed from the eight-set Tabata round.

then,
deadlift
1-1-1

then,
tabata bottom-to-bottom squat*

*One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. All 10-second rest intervals must be taken in the bottom of the squat—where your hips are below your knees but your hamstrings do not rest on your calves.

This workout is scored by the least number of repetitions completed from the eight-set Tabata round.