S/S/S:

Sumo Deadlift

5×3

Increase weight each set

Shorter rep range, so goal is to push for higher weight than your sets of five from when you did 5×5 and 3×5.

WOD:

EMOM for 12 min

Min 1,4, 7,10 – Ring Dips (10/8 reps)

Min 2, 5, 8, 11 – 4 Alt Pistols

Min 3, 6, 9, 12 – False Grip  Pull Ups (6/4 reps)

Scaling Options:

Ring Dips – box dips

Pistols – banded or to target

False grip pull ups – false grip holds (15/10 sec)

X-tra:

10 min Muscle Up practice either ring or bar.

Work technique.  If you have them, try stringing reps.  If you don’t have them, work progressions.

Dual banded hamstring stretch x 2 min per side

Video courtesy of Barbell Shrugged