(Long )

Warm-up: 20 Min
8 Min E2MOTM
10 See Saw Steps
10 Kip Swings + 5 Hanging Shrugs
10 Push-up to Down-Dog
10 Spiderman Steps with Rotation
Practice Jump Rope Remainder of 2 Min.

Then...

8 Min to establish 7 RM Deadlift

Workout: 40 Min
8 Deadlifts (335/205 or 7 RM)
40 DB Snatch (50/35)
80 Double-unders
4 Rope climbs (15')
80 Russian Swings (32/24)
4 Rope climbs (15')
80 Double-unders
40 DB Snatch
8 Deadlifts (335/205)

30 Min. Time Cap

Note: GetFit/Pheonix options
4 Rope Pull-to-Stand
8 KB Deadlifts
80 Single Unders

Scaling:
2 Rounds of 1/2 Reps w/2 Min rest between rounds