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 12 Minutes

5 Burpee Box Jump Overs 24/20″
10 Wall Ball Shots 20/14lbs 10/9′
15 Kettlebell swings 24/16kg

Workout notes:

These sets are smaller in number than we usually do for the these movements so if you been diligently building the bigger sets you should be able to keep moving through this workout fairly well.  Focus on short rest and try to keep moving.