Work up to a 5 rep max deadlift – if you’re newer and need to work on form, then just work up to a heavy set of five while focusing on mechanics. For the metcon, power cleans should be fairly easy, especially after deadlifts. Around 60% of your max clean is about right. Pistols should be alternating left leg, right leg. Scale by either holding onto an upright or doing pistols to a box of appropriate height.

Strength

5RM Deadlift

Metcon

21-15-9
power cleans, 135/95#
pistols, L/R