Strength:
Paused Deadlifts
2-2-2-2-2
*pause for 2sec below the knee at the concentric and eccentric portions of each rep
Metcon:
In Pairs for time:
400 Double Unders
300 Wallballs (#10/6)
200 Pullups
100 Deadlifts (#100/70)
*Split as you like
*One works, One rest