WOD

Run for 45 minutes.

Keep the pace uncomforable, but do not try to set a PR.

Deadlifts, 3" deficit
4-5-6-7-8

4-5-6-7-8 reps for time of:
Bar Muscle-ups
Wall Balls 20/14 (4x reps)

REST DAY!

Get out of the gym.

Work up to a heavy Push Jerk, then

For time:
20 Clean & Jerks 155/105

Rest 5 minutes, then repeat.