Pre-Warm Up: Roll, PNF, D2EF, Row
Warm Up: Stick, DROM

Strength/ Skill:
Dead Lift Warmup @ 50%, 60%, 70%, 80% of 1RM
Double Under progressions

Met-Con:
As many rounds as possible in 18 minutes for total reps:
100 Wall balls 20lb/14lb to 10’/9′
100 Deadlifts 115/75lb
100 Double Unders