12 min amrap: 5 thrusters, 135/95 10 pull-ups  Post rounds

15 min amrap ladder: Box jump, 30/24 Handstand push-up Post

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