Strength

Deadlift

8-5-3-2-2-2-2

Work up to a strong effort double. If you are new to the barbell lifts work up to a moderate load in small increments and use this time to work on technique. Focus on keeping your low back protected throughout the lift. Your back should be flat and you should be lifting the bar by extending the knees and hips with the knees tracking over your feet

WOD

AMRAP in 12 Minutes

15 Abmat Sit-Ups
10 Medicine Ball Squat Cleans 20/14lbs
5 Strict Pull-Ups

Off Ramp WOD

AMRAP in 12 Minutes

15 Abmat Sit-Ups
10 Medicine Ball Squat Cleans
5 Pull-Ups