Skill

Deadlift
2-2-2-2-2

Work up to a strong effort set of  two deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of two and as you increase in weight.

WOD

3 Rounds for time

400M Run
21 Pull-Ups
12 Deadlift 275/165 lb

Workout notes: Something like the rep scheme you would see in the CrossFit benchmark Helen but we have more pull-ups and a heavy barbell load.  Choose your deadlift weight based on how the deadlift feels during the skill work.  The total rep count of the deadlifts still falls into the high volume range even though it’s only 3 rounds so your load for the workout should be in the 60% range of what a max effort lift would be for you.