Strength:
Deadlift
3-3-3
Lift the bar to knee level, pause for 3sec and then finish the lift. Focus on maintaining good form and keeping the shoulders over and not behind the bar.
Metcon:
Max rounds in 3min:
6 DB Power Cleans (#25/15)
9 Pushups
12 Situps
Rest 1min
Repeat for 5 rounds.