Strength: 3-3-3+ deadlifts (80/85/90% of 1RM)

Metcon:
7 rounds (12 minute cap):
-7 hang power cleans (135/95)
-7 HSPU's
-7 T2B

Deadlifts: 270(3), 285(3), 300(3)
Metcon: 5 rounds + 7 cleans + 7 HSPU (limited ROM on HSPU, cleans @ 115#) in 12:00