Strength

Deadlift
5-5-5-5-5

Work up to a strong effort set of 5 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of five and as you increase in weight.

WOD
AMRAP in 10 Minutes of
2-4-6-8-10-12-14 …
Wall Ball Shots 20/14lbs 10/9′
Alternating Dumbbell Snatch 45/30lbs

Workout notes: This workout is an increasing ladder of Wall Ball Shots and Dumbbell Snatches.  You will have frequent transitions early on so work on moving right from one station to the other and utilize short rest periods when you eventually end up breaking up your sets.  Even though the workout is light and fast think about your posture with both movements.  Your chest should be up and knees out for the Wall Ball Shots. Be sure to set your back for the dumbbell snatch as you pick up every rep.