Strength
Deadlift 3×2 ~ 90%
Take the deadlift up for a heavy double using about 90% of your max and perform 3 sets. If you have time and energy continue on to a 1RM attempt. New lifters work up to a heavy max for the day. Do not compromise form just to lift a few extra pounds.
WOD
AMRAP in 8 Minutes
5 Squat Cleans 155/105lbs
30 Double Unders
Off Ramp WOD
AMRAP in 8 Minutes
1 Power Clean + 5 Front Squats
10 Double Unders or 90 Single Unders
Choose a weight that challenges you but one that allows you to execute all of the squats with perfect foot, knee and elbow positioning. Work on riding the bar down into a squat on your first rep.