S/S/S:

Clean Deadlift

10,9,8,7,6

Increase weight ea set

Video courtesy of Catalyst Athletics.  Make sure you are maintaining a clean set up vs a traditional Deadlift set up.  Hips are set lower at the bottom.  Higher reps means focus on form.

WOD:

4 Rounds:

Row 30 calories

15 Kettlebell Swings, 70/53

Scaling Options:

KB swing – 53/35

X-tra:

AirDyne Intervals

5 rounds for max cals:

Bike 1 minute

Rest 2 minutes