Strength
Deadlift 3×3 ~ 85% of your 1RM work up to a 1RM attempt if you have time.
If you are new to the barbell movements start with a light weight and work up to a moderately heavy load in sets of 3. Keep your back flat!
WOD
5 Rounds for time
20 Kettlebell Snatch 24/16kg
15 Wall Ball 20/14lbs
10 Toes To Bar
Off Ramp WOD
3 Rounds for time
20 Kettlebell Snatch
15 Air Squats
10 Knees To Elbows, Knee Tucks or Sit-ups