Workout:
Deadlift
4 x 6
Keeping the weight the same for all 4 sets
Increase the weight during your warm up sets till you find a heavy set of 6.
Metcon:
6 Rounds
35 Double Unders
12 Single arm KB Suitcase Deadlift (as heavy a kb as you can maintaining perfect form, alternate arms each round)
20 Wall Ball