Oof.

Warm Up:
3x
4 Pull Ups
6 Knees to Elbows
8 Leg Levers
10 Mountain Climbers

Then
50 Double Unders or 100 Singles

Mobility:
PNF Hamstring
Hip Flexor
PVC Pass-through

Max Effort
Should Press
8 @ 70% [95 lb.]
5 @ 75% [105 lb.]
3 @ 80% [115 lb.]
3 @ 85% [120 lb.]
1 @ 90% [125 lb.]

MetCon:
Death by Burpees