S/S/S:

Deficit deadlift (3″ block or plate)

10-9-8-7-6

Higher rep sets than previous weeks, so go a bit lower on the weight, but still have increases per set.

WOD:

500M row cash in

then..

5 rounds of

10 box jump 30/24

15 HRPU (Hand Release Push Up)

20 Air squats

finish with…

400m run cash out at the end of WOD

Scaling Options:

200 for run – If no run at all – 500m row

Box Jumps – 24/20

HRPU – Push ups on bench or box

Air Squats – to flexibility depth

X-tra:

3 x 5 Standing Overhead Tricep Extensions.  (band or dumbbell)

Tricep mash w/barbell x2 min per