S/S/S:

Sumo Deadlift

5X3

Increase weight each set

Video courtesy of Mobility WOD.  Great cues for set-up.  Lower reps than the sets of 5 weeks, so shoot for higher weight.

WOD:

Three Station Circuit

2 Minutes max reps per station

3 Rounds:

Box Jumps 24/20

Push Press 75/55

Kettlebell Swing 53/35

There is no break between the rounds, so goal is constant movement for 18 minutes.  That said, pace accordingly.  Don’t try to knock out 100 reps in the first round and then lay on the ground in round two.  For Push Press, pick bar up off the ground for the first rep.  No racking of the barbell.

Scaling Options:

BJ – 20/16

PP – as needed

KB swing – 35/25

X-tra:

3 rounds

1 min max sit-ups

Rest 30 seconds