Warm Up:
All Skate [chose push ups, hangs on the pull up bar, squats, squats with the 45 lbs bar, a few double unders]

Mobility:
PNF Hamstring
Calves on wall
Handstand hold

Max Effort:
Barbell Row
8x @ 70% [130 lbs]
5x @ 75% [140 lbs]
3x @ 80% [150 lbs]
3x @ 85% [160 lbs]
1x @ 90% [170 lbs]

MetCon:
3x
90 Seconds Max Reps of …
Burpees
Power Cleans @ 135 lbs
Double Freaking Unders

Breakdown:
Round 1 [25, 12, 33]
Round 2 [25, 11, 35]
Round 3 [26, 11, 39]