Aerobic Conditioning
4x Rounds For Time:
20 cal Row
30x Air Squats
40x Double Unders

Strength
Deadlift 5x5 @ 225#
Pull-ups Strict 5-4-3-2-1

Metabolic Conditioning
Team Series Training:
10:00 Cap
3x Sync burpee box jump-overs
3x Sync deadlifts
6x Sync burpee box jump-overs
6x Sync deadlifts
9x Sync burpee box jump-overs
9x Sync deadlifts
Etc., adding 3 reps to each exercise every round.
DL = 225/155, BxJ = 24/20
[15+3]