S/S/S:

Zercher Squat

5X3

Increase weight ea set

WOD:

3 Rounds:

15 Ring Dips

30 Russian KB Swings (70/53)

400M Run

Video courtesy of CrossFit HQ.  Quick demo of Russian Kettlebell Swings.

Scaling Options:

Ring Dips -> Stationary dips -> Box dips

KB weight -> as needed

Cool Down:

Couch stretch x 1 min per side

10 Iron crosses