Strength:
Deadlift - 3 sets of 3 @80%
Back Extension 3 X 12(in between each set of deadlifts)

WOD:
3 Rounds for time of:
7 Pull-ups/7 Dips or 4 Muscle-ups
15 Deadlifts(BW)
30 Walking Lunges

Note:
Strengthn - 210#
WOD - round 1 155#deadlift, round 2 and 3 125# deadlift
- 12" box steps instead of lunges