METCON
For time:
27 wall balls 20/14; M55+20/10
20 deadlift 225/155; M55+175/115
12 bar-facing burpees
27 wall balls 20/14; M55+20/10
15 deadlift 275/185; M55+ 205/135
12 bar-facing burpees
27 wall balls 20/14; M55+20/10
12 deadlift 315/205; M55+ 235/155
12 bar-facing burpees

ALTERNATE METCON
3 rounds for time:
20 air squats
15 kettlebell swings
10 burpees

MOBILITY
1 sets of:
2:00 each side pigeon stretch
2:00 each side couch stretch
2:00 box stretch

Workout tip: THE WALL BALL 
Make sure you an an appropriate distance from the wall, usually an arm’s length. Catch the ball high (near your face), keeping your chest up, instead of low, where it drags you forward. Squat to full depth getting a little bounce out of the bottom, resisting the urge to shorten your squat to

save time/distance. This will actually cause you to do more work as you fight the eccentric.