Strength:
Deadlift 4 x 5
30 sec Side Plank (each side) between sets

Metcon: E3MOM for 5 rounds
200 m Run
8 Deadlift 70/50
Max Burpee Box Jump

Scaled : E3MOM for 5 rounds
200 m Run
6 Deadlift
6 Burpee Step Up
-rest in the remaining time