Deadlift: 3×3@~90% of best. Please get very warmed up for this, especially if you are a 5 or 6am-er.
5x 200m Repeats. Rest at least equal time between efforts. There will just be a clock running and you will need to pay attention to your times. Please go out easy on the first, ramp up on the second, and then keep the last three consistent. The goal is to improve your time on these so you can carry that over to the running WODs.
This brings me to another point, I would really like to work with a lot of you on running form to increase safety and proficiency. Would any of you be interested in a seminar? We could do a basic one based on human biomechanics taught by me. Or we could bring in a specialist in the field of POSE running, etc. What would you be interested in?