Warm up-
3 rounds
90 seconds couch stretch each leg
10 cal bike
15 deadlifts with empty bar or 10s

Strength
Deadlifts-
5 sets of 7
NO ROUND BACKS-
7 deadlifts should be at moderately heavy weight

Wod-
15 Minutes
14 deadlifts 225/155
14 Pistols (5 each leg) or 28 air squats
5 Ring muscle ups, 5 bar muscle ups, or 14 ring rows