Deadlifts!

Weightlifting Deadlift:
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 2 minutes between sets

Metcon

Three rounds for time of:
400 Meter Run
15 Box Jumps (24″/20″)
10 Deadlifts (225/155 lbs)

Time cap: 12 minutes