Take 20 or so minutes and find a 1RM deadlift in a sumo stance. This is a wider stance with feet outside of your grip width. You’ll be in a more upright position compared with a conventional stance which puts less strain on the lower back.
For the metcon, do a full Tabata (8 rounds of 20 seconds work, 10 seconds rest) for each movement. Count total reps across all three movements for one final score.

Strength

1RM Sumo deadlift

Conditioning

Tabata:
box jumps, 24/20″
toes-to-bar
double unders