Strength:

Touch & Go Deadlift: 6-8 sets working up to new 5RM. Rest 2-3:00.

Prep for Metcon!
2-3 Sets of:
3 Hang Squat Cleans
3 Burpee Box Jumps w. stepdown
Rest 60s between sets.

Metcon:

6:00 AMRAP x 2, with 3:00 Rest between AMRAPs:
5 Hand Squat Clean (95,65)
5 Burpee Box Jumps (24,20)

Accessory Work:

Accumulate AMREPs in 5:00 of:
Sumo Banded Pull Throughs
** :15 RKC Plank between each set