Strength

Deadlift
5-5-5-5-5-5

Work up to a strong effort set of 5 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of five and as you increase in weight.

WOD

3 Rounds for Time
21 Burpee Bar Hops
12 Front Rack Walking Lunge Steps 135/95lbs

Workout notes: Fairly short but a very challenging couplet.  Both stations will have you breathing quite heavily.  Jumping over the bar will be the most difficult way to perform the burpee but will require a strong effort.  Scale the jump back to a step over if you are not sure about safely making the jump.  Think twice about the lunges at the “Rx” weight and weights that you are used to for other movements.  Remember you are moving that weight with essentially one leg at a time so it can feel much heavier than you are used to compared to other workouts.   Whatever weight you choose make sure it is one you can perform the rep through the full range of motion with your torso completely upright and elbows out in front.  This shouldn’t be so heavy that your back is rounding or you are failing reps.