Strength:

Sumo Deadlift

3×5

Increase weight ea set

With the 3×5 week, with less sets than last time’s 5×5, weight should be heavier. Maybe have the first set at or higher than the 3^rd set done on 5×5 day.

WOD:

16 min EMOM

Odd – 150M Row

Even – 10 Burpee Box Jump Overs (24/20)

Pretty straight forward EMOM. Can look at it one of two ways: sprint each section to get rest between, or pace it so you move directly from one move to the other without missing the minute time limit. That way you keep a steady (albeit higher) hear rate through the whole WOD. The choice is yours.

X-tra:

Reverse Hyperextension 3 x 15

Use a moderate weight

3×10 back extension on GHD

Video courtesy of Rogue Fitness.  Matt Chan properly demonstrates the back extension on the Rogue Abram GHD.