Strength
Dead Lifts
5@40%
8 KB rows each arm
5@50%
8 KB rows each arm
5@60%
8 KB rows each arm
5@65%
8 KB rows each arm
5@75%
8 KB rows each arm
5@85%

Metcon
10 Rounds every 2 minutes
1 Deadlift @75%
5 Pullups+5 Dips or 3 Muscle ups
Finish the time with Jump rope singles