WOD

21-15-9 Reps for time of:
Deadlift 315/205
GHD sit-ups (2x Reps)

For time:
400m Run
20 Dumbbell Thrusters 45/30
400m run
18 Dumbbell Thrusters
etc, etc until...
400m Run
2 Dumbbell Thrusters

REST DAY!
Get out of the gym.

For time:
3 Rounds of "Mary"
3 Rounds of "Cindy"
2 Rounds of "Mary"
2 Rounds of "Cindy"
1 Round of "Mary"
1 Round of "Cindy"

Back Squat
10-10

Rest as needed then jog 3 miles.