Strength

Deadlift 8-5-5-3-3-3-3

Work up to a strong 3 rep deadlift. After your general warm up start light and increase in small jumps. Focus on maintaining your lumbar posture throughout the entire movement. New lifters should remember not to go to failure but judge your limits by the effort and strain it takes to achieve the repetitions.

WOD

5 Rounds For Time

10 Burpee
30 Double Under
400M Run

Workout notes: Use this opportunity to test a faster method of burpee if you have been pacing your burpee by performing a slow ascent or descent. Be explosive maintain a rigid torso as you complete the push-up portion of the rep.  It may end up slowing you down but keep in mind this is training and not competition.  As always the double under poses a challenge. Scale them as 3:1 single unders but make a double under attempt every round.  If you think you are close to mastering them scale the volume to something attainable.