Today's wod hint.... :)

3 rounds for time of: Run 400m 21 kb swings,

Tabata burpees  Tabata ring dips Tabata pistols  Tabata knees 2

21-15-9 reps of:  Back squat, 225/135 Pull-ups  Post times to

15 min amrap: 15 shoulder 2 overhead,  135/95 15 box

For time: 50 deadlifts, 225/155 150 sit-ups, (every 10 reps,

5 rounds for time of: 20 min cap 40 double

3 rounds for time: 10 clean and jerks*, 165/115 Run

20 min cap: Perform 1 snatch or 5 front squats

For time: 40 burpee bar muscle-ups* *Sub burpee chest 2