Strength:
5x5 Tempo deadlifts
4 seconds to lower the bar till it kisses the ground then explode to the top. Pause for a second at the top and repeat. Should be aiming for around 65-80% 1RM
Conditioning:
2013 CrossFit Open WOD 13.2
5 Shoulder to overhead 50/35
10 Deadlifts 50/35
15 Box jumps
Mod 2: 30 inch box jumps