Strength:
Sumo Deadlift
4 x 5 at medium Weight

Metcon: EMOM 12 min
1) 150 m Run
2) 12 Burpees
3) 12 Box Jump Over

Scaled: EMOM 12 min
1) 100 m Run
2) 8-10 Burpees
3) 8-10 Step Ups