Strength: Wendler week 1 cycle 3
Deadlift 5-5-5+ (65%-75%-85%) add 5 kg to your 1RM
Or
4*5 add 5 kg to last week

Metcon: 5 rounds of 3 min work 1 min rest
5 Thrusters 42.5/30 kg
35 Double unders