S/S/S:

Sumo Deadlift

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Third time hitting Sumo Deadlifts this cycle.  With less reps per set  today, goal is to go heavier than you did in the 5X3 and 3X5 weeks.

WOD:

15 Min AMRAP:

10 Double KB Cleans

20 Double KB Front Squats

30 Double KB Russian Swings

Weight: 35/25

Video courtesy of CrossFit HQ, demo of Double KB Cleans.  Once you pick up the weights, perform them in the hang for your sets.

Video courtesy of Rogue Fitness.  With the Double KB swings, you only have to come to Russian height on them.

Scaling Options:

KB Weight -> As needed

Cool Down:

Back extensions on GHD

3X10 

Pigeon pose – 2 min per side