Strength
Deadlift 3×5 ~ 75%
Work up to around 75% of your 1RM and perform 3 sets of 5 reps at that weight. New lifters should work up in sets of 5 as well. Work up to a moderately heavy weight using small increments.
WOD
AMRAP in 8 Minutes
30 Air Squats
21 Kettlebell Swings 24/16kg
15 Pull-Ups
Off Ramp WOD
Remember scaling is more than just using a lighter load. Use a target and/or hold a post to help you achieve full depth squats with an upright torso, flat back and knees tracking over feet. Swing the kettlebell fully overhead only if you can do so without compromising your midline.