Strength: 2-4 x 12-20 Banded Deadlifts at 40% 1RM (https://www.youtube.com/watch?v=F6xPIZC6lhM) Focus on speed and explosiveness.
WOD: 8 Rounds
8 Ring Dips
8 Alternating KB Snatches 50/35
8 American KB Swings 50/35
Cashout: 5 x 5: Banded GHD Back Extensions (Hook band on bottom legs of GHD and the band around your back and coming under your armpit…Brace your core and keep your back from rounding. Focus on form and use appropriate bands for skill level), Weighted pull-up (If you do not have strict pull-ups use lighter bands/Negatives/or slow ring rows and as parallel to the ground as possible), 2 Min L-Sit on dip station or rings.