Strength:
3×3 deadlifts with 5-second hold at the top @65% of max
Metcon:
Rx
For time:
45 knees 2 elbows
45 front squats, 135/95
100 double unders
45 push jerks
Scaled
For time:
25 hanging knee raises
25 front squats
100 single unders
25 push jerks
Post loads and times.