S/S/S:

Deadlift

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.  Third time hitting good ol’ fashioned deadlifts this cycle.  With the dropping to 3 per set, aim to go even heavier in your work sets than you did on the 3X5 week.

WOD:

2 Rounds:

250M Row

25 Russian KB Swings (70/53)

250M Row

25 KB Sumo Deadlift High Pulls (70/53)

250M Row

25 Goblet Squats (70/53)

250M Row

50′ KB suitcase carry L-hand,50′ KB Suitcase Carry R-hand (70/53)

Video courtesy of Heartcore Athletics.  Quick demo on Kettlebell suit case carry.  Today, for the suitcase carry, start at the white line at the top of the box at the gym, and mark off a spot 50’ away.  That will be your turn-around spot.

Scaling Options:

Row -> Ski Erg

KB weight -> 53/35 -> 35/25 -> as needed

Cool Down:

Back Extensions on GHD – 3×15

Roll out posterior chain