S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

WOD:

21-15-9

Hang Power Snatch (115/80)

Wall Balls (20/14)

Wall Ball Sit Up (20/14)

video courtesy of WOD Star.  Quick demo of Wall Ball sit ups.

Scaling Options:

Bar weight -> as needed

Med ball weight -> as needed

Cool Down:

Downward dog to cobra (Slow) x20

Doorway stretch -2 min per side