Strength

Deadlift 8-5-5-3-3-3-3-3

Work up to a heavy 3 rep deadlift max for the day. If you are new to lifting increase the load in small increments.  Touch and Go is a good idea but only if you maintain good form through each rep.  

WOD

AMRAP in 8 Minutes

10 One Arm Kettlebell Clean & Jerk 24/16kg
15 Box Jumps 24/20″

Think of the clean and jerks as “ground-to-shoulder-to-overhead”.  A muscle clean and strict press might seem fast at first but might end up being inefficient.   Repetitions do not have to alternate. Break them up any way that you like.

Off Ramp WOD

AMRAP in 8 Minutes

10 One Arm Kettlebell Clean & Jerk
15 Box Jumps  or Step Ups