S/S/S:

Deficit deadlift (3″ block or plate)

5X3

Increase weight ea set

WOD:

“JS Chipper”

ForTime:

Run 200M

20 Wall Balls (20/14)

15 Box Jumps (24/20)

10 Thrusters (95/65)

15 KB Swing (53/35)

20 Burpees

200 Jump Rope Contacts*

* can be 200 singles, or 100 DUS, or any combo that makes the rope contact the ground 200 times

Scaling Options:

Run – 250M row

WB – 14/12

BJ – 24/20

Thruster – as needed

KBS – 35/25

X-tra:

Foam roll out

Banded stretches