Strength: 5x5 deadlifts @ 75% of 1 rep max. Alternate with 5x10 GHD sit ups.

WOD: This workout has a 9 minute time cap. 200m run with sandbag(50#/25#), mandatory 2 minute rest; then 3 rounds of 10 box steps (20") with sandbag, 10 elevated push ups, 10 deadlifts (185#/115#).

Note:

Strength: 1x5 @ 135, 1x5 @ 185, 1x5 @ 195 (alternated each set with abmat sit ups)

WOD: 25# sandbag, 15" box, 115# deadlift
(completed 2 full rounds plus 25 reps) - timed out