Strength:

RDL

5-5-5-5-5

Met-con:

Rowbar ladder

5 Deadlift @ 80% of 1RM

100 meter row

4 deadlift

200 meter row

3 deadlift

300 meter row

2 deadlift

400 meter row

1 deadlift

500 meter row

or

"Fran"

21-15-9

Thrusters (65/95)

Pull-ups