warm up:
250m row x3 w/ 3min rest between
ghd situps x20 / ghd back extensions x20 for 3rnds
30secs work/15secs rest of double unders for 4 intervals

workout:
deadlift
warm up 5x5
work set 5x1
post 1RM

25-12-8 for time:
strict dead-hang pullups
burpee box jumps
ring dips