Strength

Deadlift
5-5-5-5-5

Work up to a moderately heavy weight and perform 5 sets of 5 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 12 Minutes

6 Chest-To-Bar Pull-Ups
12 Alternating Dumbbell Snatch 45/30lbs
24 2-Count Mountain Climbers

Off Ramp WOD

6 Pull-Ups
12 Alternating Dumbbell Snatch
24 2-Count Mountain Climbers