During warm up, work on your wall walks and/or handstand holds. If holds against a wall are easy, work on free standing or shoulder taps.
The workout has double unders and running for the endurance crowd, but it also has heavy deadlifts for the barbell crowd. Deadlift weight should be around 70-75% of your 1RM.

Skill

wall walks, handstand holds

Conditioning

For time:
100 double unders
400m run
15 deadlifts, 275/185#
800m run
15 deadlifts, 275/185#
400m run
100 double unders