21-15-9 Reps For Time

Deadlifts (225/155 lb)
Handstand Push-Ups

5 Rounds for Time

3 Deadlifts (365/225 lb)
4 Ring Muscle-Ups

Time Cap: 7 minutes

For Time

21-15-9 Deadlifts (225/155 lb)
400 meter Run

3 Rounds for Time

21 Deadlifts (185/135 lb)
7 Overhead Squats (185/135 lb)

For Time

Lift 20,000/14,000 lb (cumulative)

Pick one weight. Use any lift(s).

EMOM For As Long As Possible

Death by Deadlifts (60% of 1 RM)

3 Rounds Without Breaking

30 Curls (2x25/15 lb)
30 Strict Presses (2x25/15 lb)
30 Lateral Raises (2x25/15 lb)
30 Hammer Curls (2x25/15 lb)
30 Upright Rows (2x25/15 lb)
30 Push Presses (2x25/15 lb)
30 Curls (2x25/15 lb)
1 minute Rest

For Time

50-40-30-20-10 reps of Barbell Curls (45/35 lb)
10-20-30-40-50 reps of Kettlebell Swings (1.5/1 pood)

2 Rounds for Time

6 Muscle-Ups
17 Hang Power Clean-and-Jerks (95/65 lb)
18 Back Rack Lunges (95/65 lb)
17 Handstand Push-Ups
33 Kettlebell Swings (53/35 lb)
130 Mountain Climbers (1-count)

Buy-In: 3,200 meter Run

For Time

400 meter Run
15 Clean-and-Jerks (155/105 lb)
400 meter Run
30 Toes-to-Bars
400 meter Run
45 Wall Ball Shots (20/14 lb)
400 meter Run
45 Kettlebell Swings (1.5/1 pood)
400 meter Run
30 Ring Dips
400 meter Run
15 Weighted Lunge Steps (155/105 lb)
400 meter Run