Strength

Deadlift
3-3-3-3-3

Work up to a moderately heavy weight and perform 5 sets of 3 repetitions. Experienced lifters should work the same weight across all 5 sets.  If you are new to this movement start light and increase the load for each set and be sure to maintain your lumbar posture during the lift regardless of the weight on the bar.

WOD

AMRAP in 8 Minutes

3 Left Arm Dumbbell Hang Squat Clean 45/30lbs
3 Right Arm Dumbbell Hang Squat Clean 45/30lbs
6 Walking Lunge Steps with Dumbbell in Front Rack 45/30lbs

Hold the dumbbell any way you like but keep it at shoulder height during the lunges. Try holding it with both hands goblet style or alternate hands each round.

Off Ramp WOD

AMRAP in 8 Minutes

3 Left Arm Dumbbell Hang Squat Clean
3 Right Arm Dumbbell Hang Squat Clean
6 Bodyweight Lunges