Strength
Deadlift 8-5-5-3-3-1-1-1
Start light during the first set and add weight during each round. Use as many sets as you need to and work up to a heavy max for the day.
WOD
For Time
50 Double Unders
then
5 Rounds of
10 CTB Pull-Ups
10 Pistols
then
50 Double Unders
Off Ramp WOD
100 Single Unders (With one double under every 25 reps)
then
5 Rounds of
10 Pull-Ups
15 Air Squats
then
100 Single Unders (With one double under every 25 reps)