Metcon:

For time

21-15-9

DB/KB STOH (50s/35s)

Deadlift (225/155)

Strength:

Strict Pull ups

Rx+ 1, 3, 5, 7, 5, 3, 1

Rx 1, 1, 2, 3, 2, 1, 1

Scaled 7x1 - 4 second negative