Warm up
2 Rounds
10 Good mornings with an empty bar
10 Romanian deadlifts
10 Regular deadlifts

Take a few minutes to warm up to your deadlift weight

Strength
Tempo Deadlift 5-4-3-2-1 Use the heaviest weight you can for each set. Rest as needed between sets.
Tempo: 7171
Tempo Eccentric (descent): 7 secs
Pause (bottom): 1 sec
Concentric (ascend): 7 secs
Pause (top): 1 sec

Work between 50 and 60 percent of your one rep max. The set of 5 and for is going to be tough

Wod
10 Minute Amrap
10 cals on any machine
100 M farmer carry with KB or DB (use the heaviest weight available. all weights rx today)