Metcon(ish) - 4 Rounds For Time
5 Deadlift (Should be a heavy touch and go)
Run 100/200/300/400 (Increase run by 100 Meters each round)
3@70%, 3@80%, 3+@90%
Add an additional 5-10 lbs over last months percentages.
Fitness/Performance/Competition: Be an adult about the weight you choose for the deadlift. You should never have poor form and you should never have to break a set of 5. The run should feel like you have lead shoes on.
Yes, the Strength is after the metcon today. Sometimes you just gotta change things up. That's what constantly varied is all about...