Heavy Day Deadlift 3-3-3-2-2-2-1-1-1 - rest - Accessory Work bulgarian split squat 4 sets x 10 reps

"Cindy" Amrap 20' 5 pull ups 10 push ups 15 air squats OR "Mary" Amrap 20' 5 hspu 10 pistols 15 pull ups

As a team of 3, 600 calories (row/skierg/bike) 1 minute effort each ! after each effort, 3 ring muscle ups

Team 2x 2 rounds of 4 min - max wall balls - rest 1 min - 4 min - max stone @ 70/50/30 kg - rest 1 min - 4 min - max bench press @ 60/40 kg - rest 1 min -

3 rounds for time of 800m run 7 deadlift 7 hang power clean 7 back squat 21 box jumps over Rx @ BW

For Time 21 - 15 - 9 DBs hang squat clean thruster Bar complex (pull ups/c2b/bar m'ups) RX: 2 x 22.5/15 kg  

For Time Ladder 10 / 1 Power Snatch @ 60/40 kg Burpee (variations)  

Team 3x 24 rounds for time of 21 calories 15 wall balls 9 toes to bar  

Hero wod "Jack" (with DBs) Amrap 20' 10 push press @ 2 x 22.5/15 kg 10 box jumps 10 KB swings @ 24/16 kg  

Amrap 15' 200m run 7 deadlift @ 1.5 BW --- rest --- 10 min to find 1 heavy rep deadlift