Strength

Deadlift 3×5 ~ 75% 

Work up to around 75% of your 1RM and perform 3 sets of 5 reps at that weight. New lifters should work up in sets of 5 as well.  Work up to a moderately heavy weight using small increments. 

WOD

AMRAP in 8 Minutes
3-6-9-12-15 …
Kettlebell Swings 24/16kg
Box Jumps 24/20″

Off Ramp WOD

Swings can be scaled by weight and swinging the bell to eye level instead of fully overhead. If you are able to perform box jumps do them and choose an appropriate height.