Strength:
Pause Deadlifts
5-5-5
*pause at the top of each rep for 7sec

Metcon:
9 Rounds for time:
5 Front Squats (#70/45)
10 Toes-to-bar

Outdoor:
20 Rounds for time:
20 Double Unders
15 Situps
10 Jump Squats
5 Clapping Pushups