S/S/S:

Sumo Deadlift

5X5

Increase weight each set

This will be our pull movement for the cycle.  Full posterior chain engagement is what we want on these.

WOD:

75 Double Unders

50 Air Squats

25 Cal Row

15 Pull Ups

25 Cal Row

50 Air Squats

75 Double Unders

Scaling Options:

-DU – 2:1 SU with 10 min DU practice after WOD

-Pull Ups – Ring Rows

X-tra:

Bench Press – work up to a heavy double then 3X5 at 65%

NOTE: If you are by yourself and don’t feel comfortable benching solo, go with DBs