Strength

Deadlift
8-5-5-3-3-1-1-1
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. Avoid jerking or making violent movements during your lockout.

WOD

AMRAP in 8 Minutes

24 Situps
12 Alternating Dumbbell Snatch 45/30lbs
3 L Arm Overhead Walking Lunge Steps 45/30lbs
3 R Arm Overhead Walking Lunge Steps 45/30lbs

Workout notes: Choose your dumbbell weight based on the overhead walking lunge.  Holding the dumbbell overhead will be difficult.  You will need to keep your arm rotated externally (thumb pointed back) to keep your shoulder in a strong and safe position.  If your overhead mobility isn’t quite there yet go with front rack lunge steps for now.