Warm up:
Run 400m
Stretch
Tabata Double Unders (8 rounds: 20sec on/10 sec rest): 183

For Reps:
5 Rounds
Max reps Deadlifts @ 225#
Max reps Muscle ups
3:00 rest in-between each round

1: 15/4
2: 20/1
3: 16/1
4: 20/1
5: 16/1