Warm-up/Mobility
joints poles 10s
shoulder/thoracic openers

Metcon
For time:
55 bar facing burpees
34 Over head squats (65/45)
21 dips

rest 10 minutes and then:

21-15-9 reps for time of:
Deadlifts 225/155
Box jumps 24/20
Handstand push-ups to 0-4″ riser

then…
Rom Wod