Strength

Deadlift 2-2-2 *

* Same weight across all 3 sets

Work up to a strong effort deadlift and perform 3 sets of 2 at the same weight across all 3 sets. Rest 3-5 minutes between efforts.  This doesn’t mean you go up to max effort. Experienced lifters can attempt reps that heavy but they should be sub maximal and you should not compromise your midline just to get a lot of weight on the bar.   Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  

WOD

Tabata Sit-Ups
1 Minute Rest
Tabata Double Unders

Workout notes: The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off. In this workout You will perform 2 Tabatas continuously starting with sit-ups and then returning to double unders. This workout will be scored like a traditional Tabata workout and you will end up  two scores.  Your lowest rep count in any round will end up being your score.  The recommended strategy for this format is to go out start with a challenging number and attempt to hold that number for all 8 rounds.