Strength: Wendler week 3
Deadlift 5-3-1+
75%-85%-95%
Or
4*5 add 5 kg to previous week
Accessory:
L sit 3*30-45 sec

Metcon: 16 min AMRAP
10 Sumo deadlift high pull 50/35 kg
20 Wallball 20/14
50 Double unders