Strength

Deadlift

2-2-2-2-2

Work up to a strong effort set of 2 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 2 and as you increase in weight.

WOD

3 Rounds for time
20 Goblet Weighted Step ups 32/24 kg 24/20″
50 Sit-ups

Workout notes: Take care not to overload the weighted step up if you find that you are losing your midline on the way up the box.  Practice holding your kettlebell or dumbbell at about clavicle height and maintain an upright torso as you ascend the box.  There is no prescribed rep scheme but do distribute the workload evenly on both legs.