Strength

Deadlift
1-1-1-1-1
Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick the bar up.

WOD

For time

30-20-10

Toes-To-Bar
Burpee

Workout notes: This is a tough combo that will definitely test your midline.  Start by working through the first set of Toes-To-Bar in sets that you can maintain through all three rounds.  Be careful with your hands to avoid tearing. Scale to some kind of sit-up if your grip is failing or you are at risk of tearing.  Pace the first round of burpees and speed up at the end of the workout rather than slowing down at the end.