Sevens

Three on, One off: Recommended Rest Day

Rx -
Seven rounds for time of:
Seven Deadlifts, 225/185#
Seven L-pull-ups

Competition -
Seven rounds for time of:
Seven Deadlifts, 205/165#
Seven L-pull-ups

Performance -
Five rounds for time of:
Seven Deadlifts, 165-185/105-135#
Seven Knee-ups (band ok)

Fitness -
Five rounds for time of:
Seven Deadlifts, find appropriate weight
Seven Knee-up substitutes