Today is a chipper – you run through this ONCE (thankfully). Dead lifts should be moderate (complete in 3-4 sets max). Box jump overs are what they sound like, but you may jump on top of the box and then over (no need to open the hip completely). Scale muscle ups to 20 chest to bar pull ups or 20 pull ups, and scale the number of double unders to a reasonable number for you or 200 single unders. Good luck and have fun!

For Time

50 Medball cleans, 20/14#
400m run
30 Dead lifts, 225/155#
250m row
20 box jump overs, 24/20″
200m run
10 Muscle ups
100 double unders