Starting with some weightlifting then followed by a WOD. The goal of this combination is to overload the deadlift in the skill portion, giving it a 'lighter' feel once you get to the WOD. If the form is on point, don't be afraid to push heavier weights than you have in the past. In the WOD, the goal is to survive the deadlifts and the ab mat sit-ups, and get as many calories as possible in the minute on the bike, as that will be your team's score for today.
Deadlifts - 6 x 5 E2M building to a heavy set of 5
In Teams of 3 - Rotate on the minute x 12 (4 rounds)
10 Deadlifts (~60-70 of heavy 5)
20 AbMat Sit-ups
Max Cal Bike
1. 12-16 AB Mat sit-ups (~40 seconds of work)