A. Weightlifting:
Tempo Deadlift
5×5 @ 32X3 (3 seconds down, 2 second pause at floor, pull to top, hold bar at hips 3 seconds), rest 60-90s
 
B. MWOD:
Crossover Activation Row, 8 reps (2 sec hold at end range)
Crossover Activation Reverse Fly, 8 reps (2 sec hold at end range)
Crossover Activation Pull Down, 8 reps (2 sec hold at end range)
 
C. WOD:
Max reps Deadlift (80% heaviest set above) in 10 min
*Every time you drop the bar, 5 burpees
 
D. Post-WOD Recovery:
Crossover Recovery Row, 8 reps, 6 sec negative
Crossover Recovery Reverse Fly, 8 reps, 6 sec negative
Crossover Recovery Pull Down, 8 reps, 6 sec negative