Strength

Deadlift 3×3 ~ 85% 

If you have seen this workout before try to add a few pounds from last time. If you are new to powerlifting , start with a light weight and work up to a moderately heavy load.  Increase the load only if your mechanics are sound.

WOD

AMRAP in 8 Minutes of 
10 Overhead Walking Lunge Steps 45/25lbs
10 Burpee Jump to Plate 45/25lbs

Off Ramp WOD

AMRAP in 8 Minutes of 
10 Overhead Walking Lunges
10 Burpees