Strength:

10 min to complete the following TnG reps for Deadlift:
10-8-6-4-2
*Building in weight

Metcon:

For Time:
15-12-9-6-3
Shoulder to OH
Burpee Box Jump
over
**14 min Cap

Extra Credit:

4 Rounds:
10 Hollow Body Rocks
3 Clapping pushups