Warmup

1 min jumping jacks
1 min dead hang with partner stretch
empty bar 10 deadlifts
10 air squats
5 burpees
8 deadlifts
8 air squats
4 burpees
6/6/3
4/4/2
-complete warmup by setting weight up for workout
men 275-315
women 135+ choose decently heavy load as form allows (not to light)

metcon

90 double unders
9 deadlifts
30 (15/15) step ups with 20/14 lb med ball hold anyway 20/24 inch box
80 double unders
8 deadlifts
20 (10/10) step ups
70 double unders
7 deadlifts
10 (5/5) step ups
60 dubs
6 deadlifts
20 (10/10) step ups
50 dubs
5 deadlifts
30(15/15) step ups

cooldown

3x
10 strict pullups
15 knee raises
20 wall touches in V position with feet on wall
-or-
3×20 L-sit raises