S/S/S:

Deadlift:

In 15 Min, Build to a Heavy Set of 5

WOD:

AMRAP 12:

6 Dumbbell Strict Press (50/35)

9 Deadlifts (225/155)

30 Double Unders

Video courtesy of CrossFit HQ.  For the Strict Press, make sure you are doing them standing, rather than sitting.  And keep them strict; no bend in the knee.

Scaling Options:

DB weight -> as needed.  Goal should be unbroken every round

Deadlift weight -> as needed.  Shoot for 60% of your 1RM

DUs -> DU attempts through 50 Rope contacts -> 30 Penguin Hops per round

Cool Down:

Calf Stretch on rig – 2 min per side

Roll out T-Spine