Strength
Deadlift 3×3 ~ 85%

Work up to about 85% of your 1RM and make perform 3 sets of 3 at that weight.  If you are new to lifting start light and work up to a moderately heavy set of 3.  Make small increases in weight and focus on perfect technique as the weight gets heavy rather than total #’s lifted.

WOD

AMRAP in 12 Minutes of
3,6,9,12,15,18…
Double Dumbbell Ground-To- Shoulder 40/30lbs
Burpee

Off Ramp WOD

AMRAP in 12 Minutes of
3,6,9,12,15,18…
Light Double Dumbbell Hang Power Clean
Burpee

Keep the weight light and only perform the ground to shoulder movement if you can keep your back flat for the entire range of motion.  Bring the dumbbells down to the knees or lower  if you are able to do it without compromising your back.