Warm up
4 Minutes cardio
Into
2 Rounds
1:00 banded glute walks
15 good mornings
10 empty bar deadlifts. add a little weight second round

Take time to build to starting deadlift weight
Then
Strength
Deadlift
Every 3:00 minutes, 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 85%
Set 5: 5RM

Wod

6 Rounds
6 Dumbbell Burpee Power Cleans
36 Double Unders
Directly into
4 Rounds
12 Dual Dumbbell Deadlift
12 Lateral Burpees Over Dumbbells
Dumbbell Load: 50/35lb

Time Domain: 11:00-15:00
Time Cap: 16:00 minutes
Primary Objective: Complete each segment in under 8:00 minutes
Secondary Objective: Maintain unbroken movements throughout