Strength:
In four sets work up to a heavy 5 rep DL
-then-
Every 90 secs for 5 rounds: 4 Deadlifts at above
 
WOD:
14 min AMRAP
30 Sandbag Push Press
40 (20R/20L) Sandbag lunge steps (use plates in addition to sand bags for larger classes)
30 Ring Rows
40 situps
 
L1 10 burpees, 20 lunges
L2 As written
L3 Feet on box ring rows