You Better Not Cry

Strength:
Deadlift
3-3-3-1-1-1
As heavy as possible

Metcon:
10 Min EMOM:
80% 1RM back squat, hold bar on back for 15 seconds, then 2 reps squat
rest remainder of minute 
Upon completion pick one of three:
1k Row, 800M run or 250 DU